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

  • Friday 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
    2 sets
    2:00 row @easy/mod pace
    10+10 plate halos
    10 GTOH with plate
    20 plate hops
    5 up downs (burpee without push up and jump)
    then workout prep
    with the barbell first 3 high hang +3 hang + 3 full power snatches, then climb up to workout
    weight.
    then 7/9 cal row + 4 burpee over rower + 2 snatches. rest 3-5 min and start wod

  • Extra Credit 02-02-2022 Workout

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

  • SSo Core Tuesday Workout

    2 or 3 rds for quality
    (Be more effective rather than scale up the reps)

    15-30 GHD
    16-30 single leg V-ups
    2*10-20s L-sit on parallettes

  • Weightlifting Workout

    A: Snatch pull w. Pause below, over the knee and at power position 5x2

    B: Snatch pull + muscle snatch 8x2+1

    C: Power snatch 5x3 @75%

  • Gymnastics Workout

    A) Skill
    Kipping hand stand push ups

    Beginner, intermediate and advanced
    1. Kick up to wall (and hand stand hold)
    2. Pike push up
    3. Pike push up off box
    4. Negative hand stand push ups
    5. Strict hand stand push ups
    6. (Kip into push up
    7. Kip into Pike push up
    8. Kip to wall low height
    9. Kip into Face to wall Hand stand Hold)
    10. Regular kipping hand stand push up

    B) Strength
    Isometric and core work
    EMOM 18 min. (6 rounds)
    1: 30 sec. chin up hold
    2: 30 sec. hands on wall plank
    3: rest
    4: 30 sec. ring support hold
    5: 30 sec. superman hold on box
    6: rest

  • Warm up Workout

    • 3x
      60s. Row/Bike
      6-10 Squat
      6-10 Ring Row
      6-10 One leg V-sit up

    • Mobility...

    • Work on: T2B, KB swing, Burpee over box

  • FUNCTIONAL 11.7.2022 Workout

    AMRAP 20
    Teams of two:

    30 one arm devil´s press (split reps anyhow)
    40 partner abmat sit up (with medball)
    50 one arm DB hang C&J (split reps anyhow)
    60 jumping squat (with medball, split reps anyhow)
    300m run with medball (both)

  • 4/7/21 Workout

    Warm up(10)
    3rds
    10 plyo
    10 single leg deadlift
    10 heels to rear

    RCVR(30)
    walk, run, bike, jog, row or combination of any for 30:00 mins.

    Finisher
    :30 six inch hold
    1:00 hamstring stretch

  • Partner WOD Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP

  • 29.1.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi