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

  • Gymnastic strength Workout

    • 1 Set of:
    Bar Muscle Ups max reps
    Rest as need
    1 Set of:
    Bar Muscle Ups 50% max reps
    Rest as need
    1 Set of:
    Bar Muscle Ups 50% max reps

  • Bench press Strength

    4 x 8

  • Weightlifting strength Strength

    • 1-1-1-1-1 of:
    BB Clean & Jerk
    70-75% 1RM

  • Mobility Workout

    Stretching & OH massage

    Stretching
    . up-to-down dog transitions x5
    . side stretch against the wall (2m/side)
    . side stretch in lunge against the wall (2m/side)
    . torso rotation against the wall (2m/side)
    . torso rotation in lunge against the wall (2m/side)
    . seated hamstring stretch (2m/side)
    . seated hamstring stretch with straight back (2m/side)
    . pancake stretch with side bend (3m)
    . half lotus forward bend (2m/side)

    OH massage
    . T-spine extension on roller (2m/side)
    . T-spine side-to-side with balls (2m/side)
    . trap scrub (2m/side)
    . int. & ext. rotation with band (2m/side)
    . rig stretch (2m/side)

  • Back squat Strength

    On the 0: 10 Reps @ 70%
    On the 3: 8 Reps @ 75%
    On the 6: 6 Reps @ 80%
    On the 9: 4 Reps @ 85%
    On the 12: 2 Reps @ 90%

  • Ninjat 14-16v WOD Workout

    Parin kanssa:

    4 kierrosta

    7 burpeeta
    7 wallball-heittoa, painava pallo

    Toinen tekee, toinen roikkuu

    4 kierrosta

    7 boxihyppyä (korkea boxi)
    7 toes to baria

    Toinen tekee, toinen on käsilläseisontapidossa

  • Superkids 7-9 v Taito Workout

    -Harjoitellaan

    Kyykky, etukyykky, rengassoutu

    ne jotka osaa voi tehdä

    5 x 5 etukyykkyä

  • Conditioning Workout

    “Elizabeth”
    21-15-9
    Squat Cleans 135/95lbs
    Ring Dips

  • 3x15 Back squat Workout

    • @50% of 1RM BS
    • rest 2min

  • Lower Accessory Workout

    5RFT
    12 alt Cossack Squats
    12 alt Reverse Lunges
    12 alt SL Hop & Hold
    12 Mini Band Air Squats