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 29-10-2021 Workout

    Glute Bridge: 3 x 8-10. Rest 60s.
    - 2 count at top of each rep
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Extra Credit 30-10-2021 Workout

    Supinated Band Pull-Apart: 4 x 15-20. Rest as needed.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - 3-Way Banded Shoulder/Lat Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Metcon Workout

    • 18 Min AMRAP of:
    Row 18/13 Kcal
    MB Wall Ball (9/6Kg) 18 reps
    BB Deadlifts (70/50Kg) 18 reps

  • 10/19/20 Workout

    Warm up(10)
    3rds
    20 jax
    10 single keg dl
    20 heels to rear
    10 reverse lunge

    WRK(24)
    WRK 5:00 REST 1:00 x4
    12 dumbbell/barbell/sandbag hang clean
    6(10m)shuttle drops
    12 dumbbell/barbell/sandbag push press
    6(10m) shuttle drops
    12 v-ups

    Finisher
    50 oblique crunch
    1:00 samson stretch

  • 14.1.2020 Workout

    2RDS

    15+15 Pull apart
    30 Plank Hip Taps
    10 Scapula Push Ups
    12 SLDL /KB`S

  • Korona kasit päivä 1 Strength

    A.) Takakyykky
    2×8 @64% 1rm
    B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
    C.) Penkki punnerrus
    2×8 @64%
    D.) Leuanveto myötäotteella
    5×5 tiukkoja!

  • 25.9.2020 WOD Workout

    For time:
    20 One Arm Dumbell Thruster 22,5/15kg
    15 Sit Ups
    30 One Arm Dumbell Thruster 22,5/15kg
    25 Sit Ups
    40 One Arm Dumbell Thruster 22,5/15kg
    Row 450/400 or Bike Ergo 1000/900m

  • Muscle & Power, CORE Workout

    max reps of T2B (kipping allowed)
    Then 3x 50% reps

    max Plank hold

  • SPCOM13012020 Workout

    A.
    Warm Up
    3 Rnd
    Row 200m
    10 Lateral squat KB
    12 KB RDL
    14 KB Push Press one arm (7/7)
    pvc+mobility

    B. Forza
    Strict Press
    6×4 80%

    B1. Forza

    Bench Press
    4×6-8

    C For Time

    3 Rnd
    10 Burpee Box Jump Over
    10 Power Snatch 60/40kg

    D. For Rep

    AMRAP 8'
    Max mt Ski Erg
    Rest 2'
    AMRAP 6'
    Max mt Ski Erg
    Rest 4'
    AMRAP 4'
    Max mt Ski Erg
    Rest 6'
    AMRAP 4'
    Max mt Skii Erg

    E.
    3 Rnd
    10 Dx-Arm KB Clean and Jerk
    10 Sx-Arm KB Clean and Jerk
    R1: 16/8kg
    R2: 20/12kg
    R3:24/16kg
    poi
    3 Rnd
    10 Double KB Clean and Jerk
    R1: 16/8kg
    R2: 20/12kg
    R3:24/16kg

    F, forza
    Back Squat
    8 @65% +5kg
    8 @65% +10kg
    8 @65% +15lbs

    G.
    Weighted Dead Hang
    3x60"
    Back Rack Split Squat
    4×15
    2x lato
    5x 20"
    Back Extension hold