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 bike erg Workout

    Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

  • Tuesday 22nd October 2019 Workout

    150 wall balls for time

    every time you break, perform 15 good mornings 40/30kg

  • Gymnastics Workout

    BMU
    Warm up: classic gym
    Core
    BEND front side

    bar pull up 3x5
    bar push up 3x5
    box push up 2x5
    hollow
    arch
    hollow/ arch
    BMU with bend partner
    BMU hand
    BMu with box/ bend

    workout: pull up, push up, hollow arch

  • Metcon Workout

    • For Time:
    Row 1000 m
    GHD Sit Ups 50 reps
    One-Arm DB Squat Snatch (22.5-30/15-17.5Kg) 25 reps

  • Box P 19-04-2020 Workout

    STRENGTH
    1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
    - perform 1-2 warm-up sets then 4 sets at working weight.
    1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
    - perform 1-2 warm-up sets then 4 sets at working weight.

    CONDITIONING
    EMOM 15
    Minute 1: 100M Run
    Minute 2: 15 Hand Release Push-ups
    Minute 3: 20 Air Squats
    - Goal: Efficient, smooth pace with perfect movement, 20-30s of rest each round.

    EXTRA CREDIT
    Seated DB Lateral Raises: 3 x 15. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Bootcamp Workout

    Warm up
    3 rounds
    10 cal bike or row
    10 good mornings with empty barbell
    10 deadlifts with empty barbell

    Deadlift
    E2MOM x 5
    10 reps

    WOD
    Every 3:30 x 4
    9 DB thrusters
    18 calorie row

    3 rounds (not for time)
    Up and back KB farmers carry
    25 sit ups

  • Extra Credit 05-12-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :50 Nasal Breathing EZ Cardio
    MIN 2 - :25/:25 Single Leg Glute Bridge-Up
    MIN 3 - :50 Cat/Cow

  • Punttitunti, INT1, alakroppa Strength

    Aktivaatiot:

    Maastaveto pyramidi 5, 4, 3, 4 ja 5
    *Sarjan perään isometrinen pito 15 sekuntia (vapaaehtoinen)

    Lepo: 180 sek
    Varat: Viikko 1/ vara 3, viikko 2/ vara 2 ja viikko 3/ vara 0 - 1 kolmannessa (3.) sarjassa. Muissa pyritään tekemään vara 2 koko ajan.

  • Endurance Workout

    • Interval:
    1600 m of:
    Run @ max effort
    (registra il pace/Km)
    5:00 rest
    3 Interval of:
    Run 800 m @ 1600 m pace (usa il pace/Km dei 1600 m)
    1:1 rest

  • Strength Strength

    EMOM 10': Deadlift 3 reps