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

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1+1 min lat strech
    1+1 min couch strech
    1+1 min banded bully

  • 6.3.2020 Deload Workout

    Basic Endurance 60 min

    Row/Ski/bike

    *every 3:00 1 rds "Cindy"

  • Friday 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
    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 WITH BARBELL :
    5 DEADLIFT
    5 HANG POWER CLEANS
    5 FRONT SQUAT
    5 STRICT PRESS
    3 SQUAT CLEAN + SPLIT JERK

  • Strength Strength

    5-5-5-5-5-5 of:
    BB Back Squats
    5 @ 8 RPE
    70% 1RM 5 reps
    75% 1RM 5 reps
    75-80% 1RM 5 reps
    85% of 5 @ 8 RPE 5-5-5 reps (33X1 tempo = 3 sec eccentrica, 3 sec pausa in basso, X concentrica
    esplosiva, 1 sec di pausa in alto)

  • 5.3.2020 deload cycle Workout

    AMRAP 12

    21/16 cal. Ski
    5m Hs walk
    8 TTB

  • Partner WOD Workout

    1956 Heroe WOD - Team of 2

    AMRAP 40'

    19 Synchron Burpee over the bar
    56 Wall Ball
    10 Synchron Power Clean @90/60kg
    23 C2B/PU

  • 7.3.2020 deload Workout

    AMRAP 4 x 3, rest 3 min btw rounds.

    50 double unders
    6 devils press 2x22,5/2x15kg
    10 box facing burpees

  • Tisdag 5/5 2020 Workout

    10min emom Kipping practice
    Odd:
    Novice: Beat kip/kip swing x10

    Intermediate: hip 2 bar pull up x5

    Advanced: bar MU x1-3

    Even:
    Novice: Blocked push ups x5-10
    Intermediate: russian push ups x5-10
    Advanced: russian dips x5-10
    +
    Every 90sec for 18min
    1: strict pull ups sub max
    2: 40m Gun walk
    3: push ups sub max
    4: 60sec straight arm plank hold

  • Muscle & Power, Joker Workout

    Death by Clusters (clean + thruster)

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    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
    1:00 easy -> :30 moderate
    1:00 easy -> :30 moderate / fast
    1:00 easy -> :30 fast

    rest 3-5 minutes and start WORKOUT