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 Cool down Workout

    2-3 min light cardio
    1+1 min glute smash with roller
    1+1 pigeon pose strech R/L
    :30 achilles/calf strech R/L

  • 4 R FQ Workout

    4 Rounds for quality, go every 2:30.

    1 Rope climb
    10 Pistols, alt

  • Monday Warm up Workout

    Warm Up
    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 (dont use too strong one, pakara kuminauha)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
    Power Cleans
    Push Presses
    Front Squats

    3+3 squat strech
    3 push up to downdog psoe (strech calf 5 sec on each rep, first right then left calf)

  • Takakyykky Strength

    Takakyykky 5x5

  • 1/20/21 Workout

    Warm up(10)
    3rds
    15 jax
    10 single leg deadlift
    5 inchworms

    COR/ISO(30)
    6 giant sets
    8 reverse fly
    8 hammer curls
    8 goblet squats
    8 in and outs
    8 plank to bridge
    100m run
    Giant set-complete movements back to back w/no rest.
    rest as needed between rounds

    Finisher
    1:00 quad stretch

  • #SLACOM08052020 Workout

    W.UP
    Banded triceps stretch: 2'
    Banded Hamstring pull-down: 1'
    butterfly strech: 2' hold

    AMRAP 8'
    Run/ROW 200mt

    4 strict pull-up
    8 (4+4) Single Arm Devils Press
    10 Goblet Squat

    STRENGHT PL
    5 RND
    5-6 PER GAMBA KB Front Reverse Lunge
    (tenere una kb in front rack ed eseguire 5-6 reverse lunges, poi cambiare braccio e fare altre 5/6 rep)

    BACK SQUAT
    EMOM
    OGNI 90" X 5 SET
    1 TEMPO BACK SQUAT (5" DISCESA+5"SALITA)
    1 BACK SQUAT

    SET 1: 55% 1RM BACK SQUAT
    SET 2: 60% 1RM BACK SQUAT
    SET 3-5: 65% 1RM BACK SQUAT

    WOD
    "WILD HORSE"
    AMRAP 15'
    20cal. row/Run
    15 TTB
    10 BB OH Walking Lunge
    rest 3'
    AMRAP 15'
    5 BMU
    10 GTO
    15 BJO

    skill&conditioning
    2/3 rnd
    12 Alternating DB Snatch
    24 sit-up db one arm
    10 Alternating DB Snatch
    20 sit-up db one arm
    8 Alternating DB Snatch
    16 sit-up db one arm
    6 Alternating DB Snatch
    12 sit-up db one arm

    aumenatre il carico dei db a ogni set, mentre carico invariato per i sit-up (per sit-up si può utilizzare anche una kb)

  • WOD Workout

    5x2min AMRAP/ 1min lepo

    *jatka aina siitä mihin jäit.

    7 Punnerrusta
    7 Kyykkyä
    7 Leukaa
    7 KP/KK thrusteria

  • "Hop Scotch" Workout

    5 Rounds for time:
    10 Power Snatches
    10 Box Jump Overs 60/50cm (24"/20")

    Barbell Pounds - 95/65
    Barbell KIlos - 43/29

  • E. Row Conditioning Workout

    3 Rounds: 35/24 Calorie Row
    Rest 1:30 Between Rounds

    3 Rounds: 25/18 Calorie Row
    Rest 1:30 Between Rounds

    3 Rounds: 15/12 Calorie Row
    Rest 1:30 Between Rounds

  • Core Armor 6. Workout

    For quality
    3 - 4 rounds
    Overhead walking 40 m
    Pallof press squats x 8 - 12 side
    Ring dip hold 10 - 15 sec
    One leg hip thrust + circle x 8 - 12 side