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

  • La 2.11.2019 Kisaajat 6.12 Penkki Strength

    Kapea penkki max1
    Vinopenkki käsipainoilla 4x8-12
    Leuat 5 sarjaa eri otteilla (toistot 6-12)

  • 4/8/21 Workout

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

    WRK(27)
    WRK 8:00 REST 1:00 x3
    8 single arm dumbbell ground to overhead
    8 body builders
    8 seated alternating dumbbell strict press
    8 v-ups
    8 plank taps(two count)

    Finisher
    1:00 plank
    1:00 hamstring stretch

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • TGU AMRAP 10 min Workout

    As many Turkish Get-Ups as possible (with good form) in 10 min

  • 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

  • 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)

  • 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

  • Monday Warm up Workout

    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 of :
    2:00 easy air bike or bike erg
    5 inch worm with push up
    10 step back lunges + 10 air squats
    50 single unders
    then workout prep
    8/10 calories of air bike + 6-8 push ups + 10-12 air squats + 15-20 double unders

  • 4/28/21 Workout

    Warm up(10)
    3rds
    50m run
    10 jax
    10 heels to rear
    10 pik n grass

    WRK(28)
    WRK 6:00 REST 1:00 x4
    10 dumbbell deadlifts
    20 dumbbell hop overs
    10 bridged dumbbell press
    20 jump rope
    10 plank to bridge
    20 flutter kicks
    10 tricep overhead extension
    20m side shuffle

    Finisher
    100 knee tap crunch
    1:00 pigeon per side

  • Run/Row/Bike conditioning Workout

    A.
    Easy pace
    Run 1min.
    Row 1min.
    Bike 1min.

    Moderate pace
    Run 45s.
    Row 45s.
    Bike 45s.

    • Mobility...

    B.
    For Time:
    Run 5km
    Row 2.5km
    Bike 5km

    Option 2.

    Run/Bike/Row
    45-75min. Easy aerobic pace