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

  • Extra Credit 06-02-2021 Workout

    KB Curls: 3 x 8-10. Rest 60s.
    +
    Resisted Nasal Breathing: 15 breaths.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch

  • Tabata Fast mountain climbers Workout

    Fast mountain climbers
    20sec work
    10sec rest

  • Nanorosso 21.12.20 Workout

    Amrap 12
    3 power snatch 50kg
    15 wall ball da 12kg target 2.5m

  • Deadlift Strength

    5 x 5 aika ehkä yks pankidsa

  • Power Snatch 2RM Strength

    Kakkosmaksimi.

  • 26.1.2021 Workout

    Lepoja

  • Clean & Jerk Strength

    Every 1.30min x 8
    2 Sets: 1 C&J @70-75%
    2 Sets: 1 C&J @75-80%
    2 Sets: 1 C&J @80-85%
    2 Sets: 1 C&J @85-90%

    Huom!
    Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

  • Unbroken karsinta 2021 Workout

    Osio 1. (0:00-6:00)
    AMRAP 6min.:
    12/10 cal Row
    12 Thruster (40/30kg)

    Rest 2min...

    Osio 2. (8:00-13:00)
    Find a Hang Squat clean 2RM

    Osio 3. (13:00-28:00)
    For time:
    10 Burpee over bar
    30 C2B
    10 Burpee over bar
    25 T2B
    10 Burpee over bar
    40 OHS (40/30kg)
    10 Burpee over bar
    25 T2B
    10 Burpee over bar
    30 C2B
    10 Burpee over bar

    (Time cap 15min.)

  • Extra Credit 03-02-2021 Workout

    Resisted Nasal Breathing: 15 breaths.
    +
    - World's Greatest Stretch x 10 reps each side

  • Monday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 3 rounds
    1:00 cardio machine (increase pace each round)
    5 inch worm with push up
    10 lunge elbow to floor strech + torso rotation
    10 db snatches alt hand
    10 air squats + 5 jumping air squats

    Metcon Prep
    2 sets
    6-8 db snatches alt hand @15/22,5kg
    3-4 burpee box jump overs
    rest 30-60s bwn rounds, get your heart rate up.