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

  • 15.10.2021 PK Workout

    Row

    1200 m moderate
    300m Fast
    200m Easy
    800m moderate
    300m faster
    200m easy
    400m moderate
    300 fastest
    400m easy

  • Juyang 3 days workout: Day 1 Workout

    Exercises for lower body part

    • Agility Dots
    • Lateral Jump
    • Lunge (10 seconds)
    • Squat (10 seconds)

    Exercises are based on 10 reps with 3 sets each.
    The resting time is in between each exercise for 20 seconds.

  • 16.4.2021 CF Workout

    RestDay!

  • Work Out Day 2 Devansh Workout

    Day 2
    Part A - 4 rounds
    Skipping - 100
    Lateral lunge to high knee - 10 each leg
    Spiderman plank - 12 each side

    Part B - 4 rounds
    Push ups - 15 (full range of motion) pause at bottom for 2 sec
    Band pull apart - 15
    Shrugs - weighted - 15
    Medicinie Ball Crunches - 15

    Part C - 1 round
    20 meter sprints
    As many as possible for 3 minutes
    Rest 3 minutes
    As many as possible for 2 minutes
    Rest 2 minutes
    As many as possible for 1 minute
    Rest 1 minute
    As many as possible for 30 sec.

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • Emi's workout day 1 Workout

    Day 1:

    20- Forward lunge

    15- Basic squat

    20 secs- Glute bridge

    20- Backward lunge

    30- Side kicks

    40- Jumping jacks

    20- Standing booty kicks

    25- Mountain climbers

    20 secs- Plank

    35- Donkey kicks

    30- Skater jump

    20- Push up

    30- Russian twists

    Do three sets with a break every three exercises to complete the 45 minute workout

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 3 sets of :
    1:30 bike (easy/mod pace)
    7 push up to downdog straight to strict/jumping pull up
    7 kip to swings
    14 alt leg v-ups
    4+4 lunge elbow to floor strech
    :30 HS Hold

    Workout Prep
    3-4 SHSPU
    3-4 Toes to bars
    6/8 calories of Air bike

  • Perjantai 12.11. Workout

    Mobility

  • 18.4.2021 CF Workout

    RestDay!

  • “4EVER” + Midline Conditioning Workout

    AMRAP 4, rest 4:
    27/21 Cal Bike Erg, 27 Burpees, 27 CTB

    AMRAP 4, rest 4:
    21/15 Cal Bike Erg, 21 Burpees, 21 TTB

    AMRAP 4:
    15/12 Cal Bike Erg, 15 Burpees, 15 Pull-Ups

    Midline Conditioning
    Not for Time:
    30 GHD Sit-Ups
    40 AbMat Sit-Ups
    50 Hollow Rocks
    40 AbMat Sit-Ups
    30 GHD Sit-Ups

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1+1 min quad strech
    1+1 banded Lat Strech