WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Extra Credit 12-06-2021 Workout

    Banded Curls: 3 x 20. Rest 60s.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • For time Workout

    1.6km Run / (Row)
    50 Box jumps (60/50cm)
    12 Sandback over to shoulder (60/45kg)

    800m Run / (Row)
    35 Box jumps
    9 Sandback over to shoulder

    400m Run / (Row)
    20 Box jumps
    6 Sandback over to shoulder

    (Time cap: 30min.)

  • Row 'n' Ski 10k for Time Workout

    Row 5k
    3min rest
    Ski 5k

  • Nanorosso 13.01.21 Workout

    Otm 5'00 x 4 round
    20 alternating dumbell snatch 24kg
    40 air squat
    20 cal bike erg
    Il risultato è il round più lento

  • Aerobic work Workout

    25 min
    90 s. run/60 s. walk
    128/161
    6.41 min/km

  • Sunnuntaijumppa Workout

    3 kierrosta for quality

    3 negatiivista rengasdippiä
    10 goblet squat
    20 vapaavalintaista suoraa vatsaa
    20 vapaavalintaista vinoa vatsaa

  • 7/6/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(30)
    5 giant sets
    400m run
    10 reverse fly
    10 curl to press
    10 tricep oh ex
    10 sit ups
    30 jump rope/heavy jump rope/double unders
    Rest as needed between rounds
    -choose weight on dumbbell movements-

    Finisher
    50 flutter kicks-2ct
    1:00 quad stretch

  • Deadlift-1x12+2x6 Strength

    -No belt

  • C&J 3-3-1-1 Strength

    A: C&j 3-3-1-1
    B1: Strict pull ups 3xMax
    B2: Dips 3xMax

  • 7/23/20 Workout

    Warm up(10)
    10 jing jangs
    10 plyo
    10 heel grab
    10 knuckle draggers
    10 knee grab
    10 mountain climbers
    10 heels to rear
    10 jing jangs

    WRK(20)
    WRK 7:00-REST 3:00-WRK 7:00
    30 hand release burpees
    30 s/a db overhead walking lunge
    200m run

    Finisher
    100 round the world
    1:00 quad stretch