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

  • Monday Warm up (lighter week overall) Workout

    Warm Up
    3 min cardio machine @easy/mod pace
    30-40 band pull aparts
    then with Bodyweight
    :30 Scapula pull ups
    :30 Side Plank Holds R/L
    :30 Wall sit
    :30 Revese Lunges R/L
    10+10 single leg hip bridges
    10 dynamic squat strech
    then

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 snatch pulls
    3 muscle snatch
    3 snatch grip pp behind neck
    3 OHS with 2s pause

  • CORE 6 Workout

    5-7 rounds 30s. On | 10s. Off

    Banded dead bug (If possible, perform straight legged)
    Windmill L
    Windmill R
    Plank to Pillar

    (

  • 10 min back squat Strength

    Every minute for 10 minutes:

    0-5min
    6 reps back squat
    6-10min
    3 reps back squat

  • Tisdag 22/9 2020 Workout

    E10M for 40min
    1000/800m Row
    80m Walking Lunges
    40m Farmers carry
    20 Push ups

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Voimistelua

    12min OTM
    hspu
    Rengasspito
    Valakyykky

    Loppuvenyttelyt

  • Wednesday Cool down Workout

    2-3 min light cardio
    1+1 min forearms smash with barbell (barbell on rack on chest "high")
    1+1 min tricep smash with barbell (barbell on rack)
    1-2 min chest/bicep strech (hold from bar) eli mene "räkin läpi ja ota tangosta kiinni ja nojaa eteenpäin)
    samalla tavalla jos avaisit rintakehää laittamalla kädet ristiin selän takana ja venyttäisit kädet suoraksi ja sitä
    kautta rintakehään auki.

  • Friday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds of :
    1:00 row@easy/mod pace
    1:00 ski erg @easy/mod pace
    50 single unders
    10 wall squats
    10 ring row
    :30 HS HOLD
    then
    1 round with barbell
    7 front squats + 7 ohs + 7 thrusters and 15 double unders
    1 round

    4 front squat + 4 ohs + 4 thrusters @wod weight and 15 double unders

  • Jump Squats + Muscle Ups Workout

    3 sets of 1.5mins on 20sec off
    *all 3 sets at 1 station then rotate, 1 min rest between stations
    *Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

    Station 1:
    Barbell Jump Squat x8
    Ski Erg max distance

    Station 2:
    Band Muscle Ups x8 (regress to dips + pull ups if needed)
    Curve max distance

    Station 3:
    TRX Pike x16
    Row max distance

    36min workout

    40mins

    Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

  • Warm up Workout

    A.
    2 rds:
    1min. Row/Air bike
    5 Walk out + Push up
    5+5 Spider lunge + twist
    6-8 Ring row

    2 rds:
    30s. Row/Air bike
    5 Deadlift
    5 Front squat
    5 Shoulder press

    Mobility:
    - Lunge complex
    - Shoulder pump
    - Front rack
    - Ankles

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR