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

  • Soutu cooper Workout

    12 min

  • Endurance WOD Workout

    For 40 minutes at consistent pace:
    3 min row for calories
    20 m quadruped crawl
    3 min ski for calories
    10 rolls to candlestick
    3 min bike for meters
    10 toes to rings
    2 min rest

  • Endurance Workout

    • 18 Min E3MOM of:
    Ogni 3:00 x 6 sets:
    Assault Bike 0:45 @ max Kcal

  • Extra Credit 01-08-2021 Workout

    – World’s Greatest Stretch x 10 reps each side
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Weightlifting Strength

    Every 2 min for 12 minutes (6 sets)
    Power clean + hang clean + squat clean @50-70%

  • 7/10/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(20)
    On the 5:00 x4
    400m run
    1:00 min plank

    Finisher
    50 flutter kicks
    1:00 quad stretch

  • 7/15/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    GRT(20)
    Run 2.0 miles or 20:00 minutes

    Finisher
    50 kneeling crunch
    1:00 hamstring stretch

  • La 8.8.2020 Penkki Strength

    Facepulls 5x15-25

    Penkki 6x3 (noin 80% max3:sta)

    2lankun penkki max1

  • Split Jerk 3 x 5 Strength

    3 heavy sets of 5 reps.

  • Row / Thruster / mu Workout

    3 Rondas
    500 row
    15 thruster Db 22/15
    9 mu bar