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

  • 5/26/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(20)
    :30 on :30 off x5
    db/kb/db deadlift
    body builders
    dumbbell hopovers
    bicycles

    Finisher
    60 crunches
    1:00 min samson

  • Punttitunti, sekajako toukokuu, viikko 2. Penkki ja kyykky Strength

    Penkkipunnerrus 6 x 2 toistoa

    Ensimmäisellä viikolla 6 sarjaa x 2 toistoa 2,5 kg korotuksilla. Arvioi 2 RM ja laske siitä alaspäin 2,5 kg tiputuksilla 6 sarjaa. Arvioi kuormat vähän alakanttiin 2 RM tuloksesta.

    Esim. 2 RM 105 kg, jolloin sarjapainot 87,5 kg, 90 kg, 92,5 kg 95 kg, 97,5 kg ja 100 kg.

    Etukyykky pyramidi
    3 kierrosta
    4 - 2 - 1 (sarjojen välissä 2 min palautus)

    Kierrosten välissä 3 - 5 min palautus

    Ekalla kierroksella vara 3, tokalla kierroksella vara 2 ja kolmannella kierroksella vara 1.

  • Box P 10-04-2020 Workout

    STRENGTH
    Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
    *Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
    - Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
    Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

    CONDITIONING
    4 RFT:
    2 Rope Climbs
    25 Burpees
    200 Meter Run
    - Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
    Rx+:Legless Rope Climbs

    EXTRA CREDIT
    Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
    - Alternate positions

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Back squat Strength

    4x5 back squats

    Between each set->
    5+5 single Leg box jump
    3x max effort jump for height

    Rest ~2:00

  • Warm-up 1/4/20 Workout

    10min Jogging
    2min Walk
    1min/side Hip flexor/quad stretch
    1min/side Glute stretch
    1min/side Calf/Achilles stretch

  • Nanorosso 12.02.21 Workout

    For time
    50 double under
    10 power snatch 42.5kg
    21 ttb
    50 double under
    10 power snatch 42.5kg
    15 ctb
    50 double under
    10 power snatch 42.5kg
    9 ring mu
    Time cap 12'

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for time of:
    30/25 Row Calories
    30 Kettlebell Swings USA@32/24kg
    30 Burpees

    Goal: sub 24 mins

    B,
    For quality:
    3x6 Eccentric Calf Raises
    3x6 Eccentric Stiff Legged Deadlifts, pick load
    3x8 L/8 R Single Leg Hip Extensions
    3x8 Eccentric Banded Lat Pull Downs
    3x6 Eccentric Behind-the-Neck Tricep Extensions, pick load

    Calves/Hammies

    Eccentric Calf Raises- 5 secs lowering, regular up
    Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular up
    Eccentric Banded Lat Pull Downs- regular pull, 6 secs return
    Eccentric Behind-the-Neck Tricep Tricep Extensions- 6 secs lowering, regular up

  • Yläpelti apuliikket Workout

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  • Gymnastics + conditioning Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Aerobic work
    25 min easy AB @ 50 rpm

  • Shoulder toaster Workout

    AMRAP 30 mins
    100 single-unders
    20 overhead lunges (20/15 kg)
    20 shoulder presses (20/15 kg)