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

  • Hike Workout

    Jim and Billys Trail from the 173 to the third hut.
    2.26 mi

  • 1 Imported Workout

    Push Ups 70

    Crunches 60

    Run 4.4
    30:00
    2.2 Miles

  • Flexibility Workout

    5x Upward to downward dog transitions
    10x arm rotations backwards
    10x arm rotations forward
    1 minute hanging off pull up bar - practice active core and going from active to passive hang position
    5x inchworms
    5x ring rows

  • 4.11.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

  • Extra Credit 04-12-2021 Workout

    40-30-20-10:
    Banded Hammer Curls
    *20s Hollow Hold after each set
    +
    - Active Straight Leg Raises x 10 reps each side
    - Scorpion Stretch x 60s each

  • 2 Imported Workout

    Pull Ups
    10 (1 emom)

    Back Ext
    60

    Bike
    Lv 7
    30:00
    7.02 Miles

  • Open gym Workout

    Open gym 5:15 AM

  • Prestation Fredag 21/4 2017 Workout

    Sprint 40mx8-10
    Rest as needed, note fastest time
    +
    Front squat 4x4 @85%
    Push Press 8x2 @ 90%

  • Superkids 10-13 v Workout

    Harjoitellaan

    • Kyykky
    • Etukyykky -Etunojapunnerrus

    WOD

    Parin kanssa vuorotellen toinen tekee kierroksen, toinen lepää

    3-5 kierrosta

    -7 täydellinen etunojapunnerrus
    -9 burpeeta
    -12 täydellistä kyykkyä

  • Gymnastics Skills Workout

    A: 10' to find 1 RM Pull Up
    4 x 4 @ 50%

    1RM of weighed Pull Up. Work the 4 x 4 @ 50% weight of 1 RM.

    B: 6-9-12-9-6
    Burpees Box Jump
    HSPU
    C2B