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

  • Back squat and front squat 10x3 Strength

    Alternating back and front squats emom 90 sec. Semi heavy.

  • Midsummer 😈-press & run Workout

    6 rounds for ➡️
    1) 10 devils press
    2) 400m run

  • Extra Credit 13-12-2020 Workout

    DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
    +
    - Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Warmup Workout

    3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
    Run 200m
    18 Feet on Box Pike Shoulder Taps
    8 Bird-Dog/side (slow down for this)

  • Warm up Workout

  • Increible Hulk Workout

    AMRAP 20 Min

    5 Deadlift 52/34kg
    5 Hang Power Clean 52/34kg
    5 Front Squats 52/34kg
    5 Push Presses 52/34kg
    5 Back Squats 52/34kg

  • A. Hspu strength Workout

    E1.5MOM x 5
    6 low parallet shspu

  • Saturday Whole Workout Workout

    Warm Up
    3 rounds
    1:00 row (increase pace each round)
    5 inch worm with push up
    5 up downs (burpee without push up)
    10 alt leg v-ups
    5 jumping pull ups
    :30 Active Bar Hang
    :30 HS Hold

    Metcon
    For time
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Burpee over rower (steady pace, not going all out, step up tactic)

    rest 1:1

    For TIme
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Kipping HSPU (HSPU's should be done in mostly at 3 sets) so take smart breaks in bwn sets. Even if you could go for unbroken
    set now its not that time. Make it 20+10 with 20 sec rest bwn for example.

    Accessory Work
    3 sets
    6-8 weighted or strict pull ups
    rest 15-30s
    8-12 hardened ring row
    rest 15-30s
    1+1 Plate around with pinch grip hold (eli pyöritä näppien varassa kierros myötä/vastapäivään hitaasti ja hapota forkkujas
    mukavasti. Grippi treeniä. Miehet 10kg ja naiset 5kg tai 10kg levy niin että voi ottaa vähän "sisäkantista" kiinnii. Paino ei niin
    oleellinen vaan se että näppivoimaa saadaan haastettua)
    rest 2 min bwn sets

  • Nanorosso 02.02.21 Workout

    Amrap 14
    10 devil press
    10 box step up
    10 ttb
    Dumbell 24kg

  • Friday Midbody work / Body control Workout

    3 rounds
    10 banded tall kneeling pallow press R/L
    20 kb/plate slashers R/L
    30 russian twists feet off the ground (total)
    rest 1.5-2min bwn rounds