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

  • Conditioning Workout

    Conditioning
    Teams of 2 ( You GO , I Go)

    0:00-14:00
    42-30-18
    FRSQ @doubleDB 22.5/15
    Burpee
    HSPU/ HR Push-Up

    14:00-20:00
    800 m Run ( relay , 2x200m each)

    20:00-39:00
    4 Rounds of
    40 Wall Ball
    30 T2B
    20 Alt DB Snatch @22.5/15

  • 8/7/19 Workout

    Warm up(8)
    3rds
    20 jax
    10 high knees
    5-10 m shuttles

    Mobility(4)
    1:00 min elevated child's pose

    Intervals(18)
    4rds
    1:00 min rope slam
    1:00 min sandbag swing
    1:00 min airdyne
    1:00 min farmers carry
    0:30 rest

    Opt(12)
    1600m walk/run
    1000m row

    Finisher
    30 w-raise
    60 kneeling crunch
    1:00 min bf stretch

  • "Lightsaber” Workout

    For Time:
    10/8 Calorie Assault Bike, 21 Power Snatches
    10/8 Calorie Assault Bike, 18 Power Snatches
    10/8 Calorie Assault Bike, 15 Power Snatches
    10/8 Calorie Assault Bike, 12 Power Snatches
    10/8 Calorie Assault Bike, 9 Power Snatches
    10/8 Calorie Assault Bike, 6 Power Snatches
    10/8 Calorie Assault Bike, 3 Power Snatches

    Barbell: 75/55 lbs
    Kilos: 34/25

  • Weightlifting Workout

    A: Double power snatch + squat snatch 4x3
    B:Double power clean+ double squat clean
    C: Double Power jerk btn+ front position

  • 28.4.2020 Workout

    Warm up:

    10 min Jogging

    Stretching 20-30 sec.
    Tights
    Calfs
    Hamstring
    Gluteus

  • Karantreeni ”Skill conditioning” Workout

    EMOM12 (4 rounds)
    1. 5-15 t2b / knee raises (Choose a challenging amount you can do unbroken)
    2. 10-20 cal row
    3. Rest

  • Max viikko 39/1 Workout

    LÄMMITTELY:

    15 min ajan
    5+5 Sivukyykky
    5+5 Rintarangan kierto kyykyssä
    5 mittarimato
    5+5 olan kosketus punnerrusasennossa
    5+5 yhden jalan mave (kahvakuula/käsipaino)

    WOD:

    6 x 2 min on / 1 min off:
    10-20 linkkaria
    10-15 riipusta pään yläpuolelle (kk heilautus/ tempaus / rive + ylöstyöntö yhdellä tai kahdella kädellä)
    Max määrä sivuhyppyjä käsipainon/kahvakuulan yli

    LOPPUUN:
    3 x 15-20 selänojennukset

  • Engine building Workout

    Working 30:30 for Max Cals/Reps
    8 intervals on each;
    Bike
    1 min rest
    Row
    1 Min Rest
    Burpee over bar (sideways)
    1 Min Rest
    DB snatch 22.5/15kg

    Simple long conditioning, order may vary but it's the same workout. Post total reps, no need to reset the rower or bikes. 36 minutes total!

  • Superkids 10-13 v WOD Workout

    5 rounds

    9 handstand push ups
    7 overhead squats
    5 straight legged leg raises

  • SPCOM04102019 Workout

    PARTE A

    Warm up
    Clean warm up
    Then 3 round
    30” Wall Sit
    20 box step over
    10 mt duck walk

    PARTE B

    Front squat :
    2 set
    5 20" 4 20" 3 20" 2 20" 1 rest 3' 77%

    Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
    Per 10' ogni 20" una rep

    PARTE C

    C1

    Run

    3x 400mt slow

     400mt medium

 400mt fast

    Rest 3’

    C2

    14’ EMOM

    6 Double Db Thrusters 20/15kg

    8 Handstand Push Up

    PARTE D
    Wod a team
    TC: 40'
    4RND
    10 GTO S. 50/35KG
    20 HSPU S,
    30 PULL-UP
    40 CAL. SKI ERG
    REST 5'
    4 RND
    800 MT ROW
    40 DL BW
    30 W. BALL
    20 ALT. DB SNATCH