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

  • TTB/HSPU emom Workout

    OTM12
    1. TTB/hanging Leg raise/hanging knee raise/V-Up/sit up
    2. HSPU/box HSPU/pike push up/negative HSPU

    Kirjaa kommentteihin minkä liikkeen teit sekä toistomäärät

  • Muscle & Power, YV1 Strength

    Shoulder press 5 RM

  • Gwen and Where? Workout

    “Gwen and Where?”
    For Time:
    1,000 Meter Bike
    15 Unbroken Clean and Jerks
    1,000 Meter Bike
    12 Unbroken Clean and Jerks
    1,000 Meter Bike
    9 Unbroken Clean and Jerks
    1,000 Meter Bike

    Every Additional Break:
    500 Meter Bike Penalty

    Barbell: (115/85)
    Kilos: (52/38)

  • 24.8.2021 Workout

    28 min row, basic condition

  • Warm up and partner WOD Workout

    Pick a partner then do
    20/16 cal bike or row
    20 wallballs
    20 KBS
    10 passthroughs each
    20 KBS
    20 Wallballs
    20/16 cal bike or row

    Partner WOD
    10K bike OR 5K row
    1 person work, 1 person rest

    E5MOM starting at 0:00 both partners do
    10 bar facing burpees
    10 push press 95/65

    *as soon as one partner finishes they can start on rower/bike

  • CORE WORK Workout

    2-3 rounds, rest as needed
    between
    1) 10-20 Plank Hold with KB Drag
    2) 30+30sec Side Plank

    RPE 3 to 3+

  • Oma1 Emom Workout

    8 burbee
    40 sek su
    7 t2b
    10 box jump
    Rest

    TC 20min.

  • Extra Credit 24-10-2020 Workout

    3-4 x 8-12 reps on a muscle group that you feel is lagging.
    - Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Need for speed Workout

    1a) tempaus riipusta+allemeno 4x(3+1)x60%
    1b) kumppari hypyt 4x4
    2a) etukyykky 3x6x60%
    2b) vauhditon 3-loikka 3x2
    3a) polvet rintaan pomppu 3x6
    3b) kelkan työntö 3x10m

  • Snatch+ohs 10 otm Strength

    Every minute for 10 minutes complex of:
    Snatch
    Hang snatch
    Overhead squat