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

  • SPCOM09012020 Workout

    A. Warm Up
    AMRAP 8'
    8 Box Jump
    20" HS Hold
    10 Toes to Ring
    20" Squat Hold
    10/15/20... DU

    B. Forza
    Ogni 2' per 16'
    3" bottom Front Squat X 3 REP
    Set 1: 50-60% @1Rm
    Sets 2-7: 65-70% @1RM
    Set 8: 75%@1RM

    C. For Time
    3 Thruster 60-50/45-35KG
    3 Toes to Bar
    50 DU
    6 Thruster 60-50/45-35KG
    6 Toes to Bar
    50 DU
    9 Thruster 60-50/45-35KG
    9 Toes to Bar
    50 DU
    12 Thruster 60-50/45-35KG
    12 Toes to Bar
    50 DU
    15 Thruster 60-50/45-35KG
    15 Toes to Bar
    50 DU
    18 Thruster 60-50/45-35KG
    18 Toes to Bar
    50 DU

    D. For Time
    AMRAP 3'x 2
    15 Hang Clean and Jerk 60-50/45-35KG
    Max Burpee Over The Bart nel tempo rimanente
    rest 4'

    E. For Time
    8 Rnd
    200/150mt Row
    Rest 2'

    F. Skill
    Alt. Touch and Go Dumbbell Squat Snatch
    5 x 10 Ogni set aumentare il carico
    Rest 60"

    G - LAVORO OPZIONALE
    L-SIT
    3×20-30"

    Banded Good Mornings
    4×15
    DB L.SEATED
    5×10-15

  • Midline Conditioning Workout

    For Time: 
    30-20-10
    Medball GHD Sit-Ups 6 / 4.5 kg
    Calorie Ski Erg
    Burpees To Target (6")  

    *Women to 6-in. riser 

  • 14.1.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • EMOM12 Workout

    1. Nordic hamstring curl w/partner x 8
    2. Pendley row x 8
    3. Arch rock x 12-15
    4. Rest

  • 10.8.2019 Session Two Workout

    Row 10K

  • Superkids 10 - 13 v voima Workout

    EMOM 8 min

    *10 sec ring support hold + jarrutus alas
    *Hanging L-sit 20 sec

  • 11/7/19 Workout

    Warm up(10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 pvc pass thru
    10 pvc good mornings
    10 halo
    :30 sec samson per side

    Workout(12)
    Amrap 12
    12 jump rope-challenge-double unders
    12 lunges
    12 ground to overhead-35/25-challenge-45/35

    Opt(12)
    800m run
    5x5 back ext
    gym 🐐

    Finisher
    50 rtw
    1:00 min quad stretch

  • Fredag 8/11 2019 Workout

    4min amrap
    Row for cal
    2min rest
    4min amrap
    8 Double Kb clean
    8 burpees
    2min rest
    4min amrap
    Row for cal
    2min rest
    4min amrap
    8 Double Kb clean
    8 Burpees

  • 26.03.2022 Workout

    STR: @70-80% effort
    (rahulikult 6 minutit, ei ole AMRAP)

    Back and Shoulders
    6 min for Quality:
    2-4-6-8-10-... Bent Over Row @light
    10 DB Lateral Raises @light

    rest 4 mins

    Legs and Chest:
    6 min for Quality:
    2-4-6-8-10-...
    Bulgarian Split Squats (Right)
    Bulgarian Split Squats (Left)
    10 DB Bench Press @moderate

    rest 4 mins

    Arms and Core:
    6 min for Quality:
    10 Alternating DB Bicep Curls
    10-15 Hollow Body Crush Grip DB Floor Press

    rest 4 mins

    Calves and Triceps:
    6 min for Quality:
    15 Plate Calf Raises
    15 Band Tricep Push Downs

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15 Minutes

    A) Handstand Push-Ups (Any Style)
    B) Rope Climbs (Any Style)
    C) Handstand Walk/Wall Walks 
    D) Ring/Bar Muscle-Ups
    E) Double Unders
    F) Any Odd Object Movement