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

  • Saturday Cool down Workout

    2-3 min light cardio
    1-2 min banded oh strech (each side)
    1-2 min couch strech R/L
    2-3 min lacrosse ball to trapezius area

  • Endurance WOD Workout

    Until 50 DB man makers are completed:

    Every 2 min:
    250/200 m row
    Max DB man makers (35/25 lb)

  • Friday Cool down Workout

    2-3 min light cardio
    2+2 min low back / side smash with roller
    1+1 min leg across body strech
    1+1 min forearms streching
    1+1 min bicep streching

  • Extra Credit 10-04-2024 Workout

    OPTIONAL COOL DOWN

    EMOM x 9 MINUTES
    MIN 1 - :45 EZ Jog (option for nasal breathing only)
    MIN 2 - :45 Alt. Bird Dogs
    MIN 3 - :45 Foam Roll Quad Smash

  • Morning Intervals Workout

    6x
    Start new every 6th minute

    A) 1K Row
    B) 1K SkiErg
    C) 60/48 Cal Echo Bike / 2K BikeErg

  • Wednesday Warm up Workout

    Warm Up
    2 rounds
    2:00 cardio machine
    50 single unders
    5 push up to downdog
    5 pike push ups
    10 scap pull ups
    5+5 single leg RDL
    10 kb swings

    SKILL
    Kip -> Kip to swing - > Kipping knee raises - > Kipping ttb
    Kipping HSPU

  • Emi's workout day 1 Workout

    Day 1:

    20- Forward lunge

    15- Basic squat

    20 secs- Glute bridge

    20- Backward lunge

    30- Side kicks

    40- Jumping jacks

    20- Standing booty kicks

    25- Mountain climbers

    20 secs- Plank

    35- Donkey kicks

    30- Skater jump

    20- Push up

    30- Russian twists

    Do three sets with a break every three exercises to complete the 45 minute workout

  • 1/14/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 side lunge
    20 walking front kicks
    10 pik n grass

    COR/ISO(30)
    5 giant sets
    10 leg raises
    10 alternating db sh press(3 sec hold at the top)
    10 straight leg deadlift
    10 floor bridge tricep extension
    10 slow bicycles(2 second count each side)
    complete all movements back to back, rest as needed after each round

    Finisher
    15 cauldron per side(stir the pot)
    1:00 cobra stretch

  • VKO52 Treeni 3 Workout

    ”12 days of Christmas”

    Aikaa vastaan, lisäten yhden uuden liikkeen per kierros.

    1 Box jump (korkea boksi)
    2 Thruster (42,5/30kg)
    3 Burpee over bar
    4 Power snatches (42,5/30kg)
    5 Pull ups
    6 Power clean & jerk (42,5/30kg)
    7 Push ups
    8 Front squat (42,5/30kg)
    9 Cal row
    10 Sit ups
    11 Burpees
    12 Cal Bike

    *Ensimmäisellä kierroksella on 1 boksihyppy, toisella 2 thrusteria ja 1 boksihyppy, kolmannella 3 burpeeta yli tangon, 2 thrusteria ja 1 boksihyppy. Viimeisellä 12 kierroksella tehdään kaikki liikkeet alhaalta ylös.

    KOTIVERSIO:

    Aikaa vastaan, lisäten yhden uuden liikkeen per kierros.

    1 Käsilläseisontapunnerrus (hspu)
    2 Pistoolikyykky
    3 Linkkari (V up)
    4 Kyykkyhyppy
    5 Selkäkeinu (arch rock)
    6 Vatsakeinu (hollow rock)
    7 Punnerrus
    8 Askelkyykky
    9 Kehonpainokyykky
    10 Istumaannousu
    11 Burpee
    12 Askelkyykkyhyppy

  • Accessories Workout

    3 rounds:
    30m Double DB Walking Lunges 2x15/10kg
    10 Pull-ups
    30m Dual KB Front Rack Carry (heavy)
    Rest 1-2min btw rounds