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

  • Extra Credit 17-04-2022 Workout

    Resisted Nasal Breathing: 15 breaths.
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Pack 19.4 Strength

    Build up to heavy 1RM

  • Extra Credit 18-07-2021 Workout

    • Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
    • Shoulder IR Pails/Rails

  • Muscle & Power, CORE Workout

    3 rounds of:
    5+5 Pallof presses
    15 SDLHP
    20 alternating DB snatches
    25 KB deadlifts
    Rest

  • CONDITIONING Workout

    “Fran”

    For time:
    21-15-9
    Thruster
    Pull-Up

    RPE 5, maximum effort
    Target <3min

    Loadings:
    Rxd: 42,5/30kg
    Masters: 30/25kg
    Tailored: 30/20kg

    Tailoring Options:
    Decrease rep scheme to 15-12- 9
    Pull-Up→ Jumping Pull-Up

  • Kettlebell Workout

    1. 3 Rounds of 10 x Double KB Floor Press 10 x Renegade Row
    2. 100 x Double KB Deadlift in Teams of 2 (10-10
    3. Wod 10/10,9/9,8/8…1/1 (110) Snatch Tc: 6 mins

    Afterparty
    1. In Teams of 2
    100 x Medball Synchro Sit-Up
    2. 100 x Back Extension

  • Valakyykky Strength

    5x5 (V2)

  • Hang squat snatch Strength

    Hang squat snatch

    EMOM x 15
    5min x 3
    5min x 2
    5min x 1

  • Run/Row/Bike/Ski conditioning Workout

    Warm up:
    ~5min. Easy pace
    + stretch

    Run/Bike/Row/Ski:
    6 rounds
    3min. Moderate
    2min. Moderate +
    1min. Hard
    2min. Easy / Rest

    • Ohjeistus:
    • Valitse yksi tai kaksi menopeliä. Jos käytät kahta, vuorottele niiden välillä.

    Cool down:
    Easy pace ~5min.
    + stretch

  • Tiistai 15.8.23. BASIC Workout

    Warm Up
    3 rounds
    1:00 Cardio
    5-10 hr push ups
    10 air squats
    5 strict pull ups/ring row
    :20 knee tuck hold

    Metcon
    EMOM 10 or 12
    odd : Cardio @fast pace x 30 sec

    even : wall ball shots 8-12 reps

    Gymnastics
    Every 30 sec for 10-15 times
    burpee pull ups 2-3 reps OR rounds 1-6 JUST 4-6 BURPEES AND rounds 7-12 rounds 4-6 RING ROWS

    Accessory Work
    3 rounds
    8-12 bicep curls (R/L)
    8-12 tricep turns behind neck with single db
    rest 1-2 min