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

  • 2/19/20 Workout

    2/19/20
    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 samson per side

    GRT(20)
    4:00 on 1:00 off x4
    2 farmers carry
    4 turkish get ups
    6 shuttle drops
    (choose load)

    Finisher
    60 crunches
    1:00 chest opener

  • Back squat cf8 Strength

    6x4 Basic squat

  • Basic front squat Strength

    3x4 front squat

  • Home workout 170520 Workout

    For time
    21-18-15-12-9-6 Burpees

    *Run 400m after each set!

  • Разминка к стойке на руках Workout

    2-3 Переход из упора лежа в упор стоя ногами
    5 циклов дыхания
    20 сек Лодочка лежа на полу
    5+5+5+5 Подготовка лучезапястных суставов
    6-8 Мобилизация сгибания плеча сидя на пятках
    2-3 Переход в упор стоя у стены
    1 Зашагивание на стену + 5 циклов дыхания
    1 5+5+5+5 Подготовка лучезапястных суставов
    6-8 Мобилизация сгибания плеча сидя на пятках

  • Shoulder press 6x2 Strength

    Shoulder press 6x2

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10 cyclist squat
    10+10 bulgarian split squat

  • 23.1.2020 Workout

    Lepoja

  • Strength + aerobic work Strength

    130 min
    Warm up for 20 min

    1.Strength
    A. Back squat
    4 x 6 @ Slighly heavier than last week

    B. Single leg Barbell deadlift
    4 x 8+8
    - 20 kg

    C. 4 sets:
    6+6 Single leg Glute bridge
    15+15 Banded monster walk

    D. 3 sets:
    15 Banded pull apart
    5+5 Banded apple pickers

    2.Aerobic work
    Easy bike for 30 min
    HR 127/145
    Avg. 2.18.3/1000 m

  • D. Midline Workout

    3x
    10 Rower Pike-ups
    40 Hollow Body Scissor Kicks
    20 supermans