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

  • 8.11.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Run Fast then Push & Pull Workout

    Warm up: stretch 30-60 seconds each, alternate sides: knee hugs, grab foot from behind, grab shin pull up, leg swings, reverse lunge with twist, army circles, butterflies, 200 meter jog

    Workout Part 1: Run 1 mile at the fastest pace you can
    Record your time
    Use this time to help determine what "ability group" you will run in for group sessions

    Workout Part 2:
    A) Complete 3 sets of Hand release push ups
    Set 1: 20 reps, Set 2: 15 reps, Set 3: 10 reps
    Do as many correctly as possible, go to knee push-ups if needed; do not reach muscle failure, stop when your muscles stop

    B) Complete 3 sets of Pull ups
    Set 1: 15 reps, Set 2: 10 reps, Set 3: 5 reps
    Do as many strict pull ups as you can. If you do not have pull ups, do jumping pull ups or negative pull ups or banded pull ups or pull up machine. Do not do kipping or butterfly pull-ups--they do not build strength.

    Cool-down: 800 meter walk
    10 minutes of foam roller and 5 minutes of band stretching

    Log your results in the comments. Keep track of your push up and pull up performance/progress.

  • Gymnastics + conditioning + strength Workout

    135 min

    1.BMU
    - 20 reps

    2.Strength
    Shoulder press

    3.Metcon
    A. EMOM16
    1) 8 CTB + 20 DU
    2) 12 cal row
    3) 8 BJO + 10 KBS 24 kg
    4) 8 cal bike

    Rest 4

    B. EMOM16
    1) 8 pull up + 8 push up
    2) 12 cal row
    3) 8 BJO + 10 KBS
    4) 8 cal bike

    4.Accessory
    2 sets:
    Arnold press
    Side lateral raise
    Bicep curl

  • C. Midline Workout

    3 RFQ

    1:00 Hollow Hold
    20 russian twists
    20 leg raises

  • Seated Legless Rope Climbs Strength

    3-5 Sets:
    1-3 Seated Legless Rope Climbs (12ft.)

    Rest 3 Minutes Between Sets.

  • Deadlift program, week 3,day 2 Strength

    1x10@60%
    1x10@65%
    1x8@70%
    1x8@75%

    Back squat as a supporting move
    1x4@60%
    1x4@65%
    2x3@70%

  • Strength Strength

    80 min

  • Deadlift 4 Strength

    5x4 Deadlift

  • Double seven Workout

    3 min DU practice
    3x
    10 cal assault bike
    7 wall balls
    7 ring row
    5 diamond push ups

    7 minute AMRAP
    10 Thursters 40/30kg
    10 Pull-Ups
    30 Double Unders

    Rest 5minutes

    7 minute AMRAP
    10 Power Cleans 60/40kg
    10 Ring Dips
    30 Double Unders

  • Renkaita ja köysiä Workout

    30min emom:
    1) 3 ring mu
    2) 2 rope climb