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

  • Conditioning Workout

    5 Rounds

    15 TTB
    18m Regioanls Standard DBL DB Lunge
    64 Double Unders
    @22.5/15

  • OPTIONAL METCON Workout

    Rx´d & Scaled

    For time:

    3 rope climb
    20m front rack walking lunge @24/16kg`s
    2 rope climb wallball
    20m front rack walking lunge
    1 rope climb

    Skaalauksena pienemmät murkulat lungeen

  • Bench Press 5-3-3 Strength

    Bench Press
    • 5 reps at 70% of 1RM
    • 3 reps at 80% of 1RM
    • 3 rep at 90% of 1RM

  • Main site Thursday 230518 Workout

    For max reps
    Tabata bike calories
    Rest 1 minute
    Tabata squats
    Rest 1 minute
    Tabata bike calories

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

  • Durante Core 2 Workout

    1)Arch Rock
    2)Arch Up:
    3)Arch Hold:
    -arms and legs fully extended
    -feet knees together throughout
    -neutral head position
    -when rocking create uniform action front to back (equal lift from upper/lower 1/2)
    -when performing arch up or hold, rise off ground as much as possible maintaining good position

  • 13.5.2024 Workout Warmup Workout

    3:00 Run @ easy
    2:00 Row @ moderate
    1:00 Run @ Hard
    +
    8 Scapular push-ups
    5 Scapular pull-ups
    3 Active/passive shoulder extension (use a stick, each position 10-seconds)
    5 Tension swings (sponge/block between feet)
    5 Arch hold push to hollow holds (3-5 sec in each position)
    3 – 5 Supine dowel hip snap rollovers
    3-5 Pike compression slides
    +
    Build up to working weight for PC + J
    Practise other movements between sets
    +
    Once through
    20/15 (cal) Row
    10 Wall balls
    10 Toes-to-rings
    200m Run
    4 Power clean and jerks @ workout weight
    8 Chest-to-bar pull-ups

  • 31.5.2024 Warmup Workout

    3 Rounds of:

    2/side (each way) Xiao Pengs
    4/side Lateral Romanian lunges
    6/side Tactical ankle rocks
    +
    3/side – 2/side – 1/side
    KB Arm bar to crooked press
    KB Turkish get-up
    KB Overhead squat*
    * Heels elevated on small plates as needed to improve position

  • Wod Strength

    Maastaveto 10-10-8-8-6-6-4-4

  • Maastaveto Strength

    Mave 3x3

  • Temppeli Workout

    A1. Thruster kb’s
    A2. Single hand kb snatch
    A3. Double Kb swing
    10->1

    B1. Pull ups
    B2. T2B
    B3. Kb push ups
    1->10

    Tee ensin A1 + B1 eli kb thrusteri 10, sitten 1 pull up, 9 kb thruster, 2 pull up jne siihen saakka että kb thrusterit 10->1 ja pull upit 1->10
    Sitten sama juttu A2 + B2 eli kb snatch 10 per käsi, 1 T2B, 9 kb snatch per käsi, 2 T2B jne.
    Tämän jälkeen vika osio; db kb swing 10, punnerrukset kuulien päällä 1, tuplaswingi 9, punnerrukset 2.

    Aikaa vastaan.

    Eli liikeparit A1 + B1, A2 + B2, A3 + B3.