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

  • Warm up Workout

    3:00 easy pace bike or row

    Then if doing bench press do:
    2 rounds
    10 seated DB press
    10 passthroughs

    If doing backsquats do:
    2 rounds
    8 air squats with 3 second pause in bottom
    10 passthroughs

    Then warm up movement (bench press or backsquat until you reach your workout weight)

  • Закачка Workout

    4 серии

    *6 зашагивания на "10"/касание плеча
    *30 тяг резины к груди
    *10 строгих НКП

  • Aerobic work Workout

    90 min
    Aerobic work
    15 min erg, row/bike/crosstrainer
    Then:
    10 pike leg raises
    10+10 single leg pike leg raises
    10 v-up
    10 hollow rock
    20 ankle touches
    30 side heel touches

  • Rest & active recovery Workout

    60 min walking
    6 km
    Avg. HR 115

  • Gymnastics + strength + aerobic work Strength

    140 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.BCTB
    - Bfly x 10
    - BCTB x 25 (singles)

    3.Front squat
    5x4 @ RPE 8 / RiR 2

    4.Back rack box step up
    4x5+5 @ 35 kg

    5.Aerobic work/gymnastics conditioning
    Easy bike for 30 min, E5MOM:
    8 bfly pull up
    6 HSPU

    6.Accessory
    Accumulate 50+50 Banded hip abductions

  • Just do it Workout

    FOR TIME:
    1 burpee + 400 m run
    2 burpee + 400 m run
    3 burpee + 400 m run
    4 burpee + 400 m run
    5 burpee + 400 m run
    6 burpee + 400 m run
    7 burpee + 400 m run
    8 burpee + 400 m run
    9 burpee + 400 m run
    10 burpee + 400 m run
    11 burpee + 400 m run
    12 burpee + 400 m run
    13 burpee + 400 m run
    14 burpee + 400 m run
    15 burpee + 400 m run
    16 burpee + 400 m run
    17 burpee + 400 m run
    18 burpee + 400 m run
    19 burpee + 400 m run
    20 burpee + 400 m run

  • PIKAWOD ULKONA 1. Workout

    20 min AMRAP

    400m juoksu
    30 ilmakyykky
    20 vuorikiipeilijä
    10 punnerrus
    10 kierto lankussa

  • Bench press 4x5 Strength

    A: Bench press 4x5 @77,5% amrap sista setet
    B: spoto press 6x1 @60%
    C1: Lat pull downs 4x8
    C2: Seated Shoulder press 4x5

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1
    - MU 12x2
    - MU x 32

    2.WL
    A.Lifting warm up: Jerk balance
    3x5 @ 25 kg

    B. Clean + Split jerk > power clean
    5x1+2 @ 55-57.5 kg

    3.Conditioning
    Every 4 minutes for 5 rounds:
    30 Double unders
    400 m Row
    30 Double unders
    Times: 2.36, 2.33, 2.34, 2.32, 2.32

  • Front squat Strength

    5, 4, 4