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

  • Running + JG + squats Strength

    Morning: 60 min
    A. Running warm up for 25 min
    B. Main set
    6 x 400 m @ 1:35, 90 s rest between 400's
    Times: 1.35, 1.34, 1.35, 1.35, 1.35, 1.34
    -Into-
    12 x 200 m @ 0:46, 60 s rest between 200's
    Times: 46 45 46 46 45 46 / 46 46 45 45 45 44 s.

    Evening: 150 min
    Warm up EMOM12 + 5 x 2 m HSW
    1.Own skill
    A. BMU practice for 20
    - 7 x 3 + 1 = 22 BMU

    2.Strength
    A. Back squat 5 x 6 @ 70% - 95 kg x 0.7 = 66.5 kg
    5 x 6 x 67.5 kg
    - 3+3 Skater jumps after each set
    - Rest as needed

    B. 3 sets:
    - 15+15 s Single leg Sorenson hold
    - 10 Double KB Front rack Box step up - 12 16 16 kg
    - 60 s Heavy plank hold between boxes - 16 16 16 kg

    3.JG PP 10.9.2018
    A. Turkish Get-up 5 x 5, 60 s rest between sets. Same weight across - 12 kg

    B. Hanging
    - Accumulate 90 s of pronated passive hang
    - Accumulate 90 s of supinated passive hang
    - Accumulate 60 s of narrow grip pronated passive hang
    - Accumulate 60 s of narrow grip supinated passive hang

    C. Pressing
    Accumulate 4 minutes of front support walks

    D. Plank hold - not done

  • Newton Challenge WOD 6 Workout

    Laji 6: #betterlatethannever

    Warm-up:

    2 rounds:
    · 200m run
    · 10 Down dog – up dog transitions
    · 10 cossack squats
    · 10 pushups

    Night Owl Special

    For time:

    Buy-in: 1000 m run (or walk, row/ski erg)

    3 rounds

    10 Handstand push-ups (scaling: feet on box/couch)
    10 V-ups
    10 Bulgarian split squats
    10 Candlestick (reverse burpee)
    10 Ground to overhead with odd object (e.g. loaded backpack)

    Cash out: 1000m run (or row/ski erg

  • Auran Skills Workout

    🤸🩵🤸‍♀️🌸🤸‍♂️✨️

  • 10*1:1 щучки, прыжки на тумбу, бёрпи Workout

    10*1:1
    *10 Складок (гимнастических)
    *5 прыжков со сшагиванием
    *5 берпи

  • Tisdag 20/7 2021 Workout

    5-8km light run

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for time of:
    30/25 Ski Erg Calories
    15 Handstand Push-ups
    30 Box Jump Overs @60/50cm
    15 Chest-to-bar Pull-ups

    Goal: sub 18 mins

    B,
    For quality:
    Deep Squat Hold, 2 mins
    3x8 L/8 R Eccentric Cossack Squats, pick load
    3x6 Tempo Reverse Lunges, pick load
    3x6 Eccentric Ring Dips
    Pec Stretch, 2 mins
    3x8 Tempo Dumbbell Flies, pick load

    Eccentric Cossack Squats- 8 secs lowering
    Tempo Reverse Lunges- 3 secs down and up
    Eccentric Ring Dips- 6 secs lowering
    Tempo Dumbbell Flies- 3 secs down and up

  • Sunnuntai 25.10. Workout

    Karjalan Kimppa
    Sali kiinni

  • Weightlifting Workout

    A: snatch max, then 3x1 @~95%

    B: clean & jerk max, then 3x1 @~90%

    C: Frontsquat AMRAP @c&j max

  • OHS Smolov Week 12 Day 2 Strength

    1 x 3 (70%)
    1 x 3 (80%)
    4 x 3 (95%)

    Percentage from 1RM

  • FUNCTIONAL 12.5.2021 Workout

    15 mins (45s. ON 15s. OFF)

    1.one arm KB thruster
    2.push up + mountain climber (2+4)
    3.box jump