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 21-09-2022 Workout

    Plate Figure 8s: 2 x 10 each. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Bodyweight exercise Workout

    For time:
    • 40 Deadlift (bodyweight)
    • 20 Burbee over bar
    • 40 Front squat (50% of bodyweight)
    • 15 Burbee over bar
    • 40 Power clean (50% of bodyweight)
    • 10 Burbee over bar
    • 40 STOH (50% of bodyweight)
    • 5 Burbee over bar
    • 40 OHS (empty bar 45lb)

    Time cap 40 min.
    Target sub 30 min. / Competitors sub 20 min.

  • Strict Press Strength

    For Total Load:
    5 Sets of 4

  • OFF-SITE WORKOUT - AMRAP Workout

    20min AMRAP

    400m Run
    100 Double unders

    WARM-UP:

    EMOM12

    1: Rope jump
    2: 20m Samson stretch walk
    3: 100m Run
    4: 20m Duck walk + 20m Bear crawl

  • 10.9.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Muscle & Power, AV1 Strength

    Power clean 4x4 reps

  • Shoulder press Strength

    1 x 12

  • The Back Nine Workout

    40m back carry
    2 front squats
    3 deadlifts
    2 front squats
    40m back carry

  • Extra Credit 04-06-2022 Workout

    5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Deadlift 5rm Strength

    A: Clean 3x3-2x2-3x1
    B: Deadlift 5rm
    C: strict pull ups 1xMax + 2x8 lat pull downs
    D: DB biceps curls 1xMax