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

  • HS walk Workout

    8 minute play time with HS walk

  • COOL DOWN Workout

    Cumulate 3min Active/Passive Hang nose breathing only

  • Omatoimi lämmittely Workout

  • 4.10.2020 Workout

    "Flight Simulator"

    Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:

    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
    2. You will start over on the set you were attempting if you do not get the desired number consecutively.
    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
    3. You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    4.There is not modifying!!!!

    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

  • Saturday Cool down Workout

    Cool down
    2 min light row
    2 min light bike
    10-15 pass throughs with stick
    20 torso rotation stick behind neck
    1+1 min hip flexor strech

  • SPCOM20032020 Workout

    A.
    Pvc+mobility
    EMOM 12' 4 set
    1. 10 Single Leg KB RDLs (5+5)
    2.45" DU
    3. 10-12 BENT ROW

    B.
    Forza
    Romanian Deadlift
    4×15
    SE DISPONOIBILITA' DI CARICO FARE DL CLASSICO CON :
    5X8
    rest 90"

    C.
    For time
    5 Rnd
    8 Strict Pull Ups
    8 Pull Ups
    8 Chest to Bar Pull Ups
    SE NON RIUSCITE SCALATE IL NUMERO DELLE SERIE (Es. 6,6,6 -4,6,6 ecc..)
    Rest : 2'
    SE NON AVETE LA SBARRA USARE TRX O VERSIONE SEDIE CON BASTONE, IN QUESTO CASO RADDOPPIATE LE RIPETIZIONI

    D.
    For Time
    4 Rnd
    10 HSPU (Possibilmente strict)
    20 (10+10) S.Arm Alt. DB Squat Clean
    100 DU/200 SU

    E.

    1-3 Rnd

    3×10 Bilanciere Back Rack Lunges
    4×16 (8+8)Seated Alternating DB Curls (bicipiti)
    5x20 Sit-up

  • Eccentric chin up Strength

    Every 150s x 4
    4 Chin up V.1-2 (4-0-X-0)

    Huom!
    4s tasainen alaslasku. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.

  • Legs Workout

    A: Leg press 4x5
    B: SL leg extensions 3set
    C: Standing SL leg curls 3set
    D: Adductor exercise machine 1xMax
    E: Seated calf raises 3set

  • Muscle & Power, CORE Workout

    4 rounds of:
    10 Ab-wheels
    15 MB over shoulders
    10 Ring rows
    15 MB slams
    Rest

  • 12/2/20 Workout

    Warm up(10)
    3rds
    20 jax
    20 single leg deadlift
    20 arm circles
    20 mountain climbers

    RCVR(25)
    walk, run, jog, or just move

    Finisher
    50 double crunch
    1:00 quad stretch