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

  • Tisdag 9/3 2021 Workout

    E8M for 40min(5 rounds)
    500/400m Row
    15 burpee box jump overs
    20 Kb swing
    50 DU

  • Ninjat 14-16v WOD Workout

    9 min AMRAP

    15 cal row
    15 C2B

    3 min rest

    9 min AMRAP

    15 cal row
    15 toes to bar

  • 12 min 16 reps Workout

    12 min AMRAP:

    16 cal ergo
    16 kb swing
    16 db snatch

    Rx: kb 32/24 kg db 25/16 kg

  • FUNCTIONAL 21.7.2021 Workout

    EMOM 20
    1. Ground to overhead (with a plate)
    2. Sit ups (with a plate)
    3. Walking lunges (with a plate)
    4. Rest

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • Warm up 1/16 Workout

    Warm Up:

    3min stick warmup

    -then-

    10min:

    10 air squat
    4 downward dog and release
    5-10 burpee (or down up)
    4+4 quadrupped thoracic rotation
    5 inch worm
    4+4 samson stretch

  • 9.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Muscle & Power, AV1 Strength

    Front squat 4x10 reps

  • Shoulder strength Workout

    3rds:

    10 banded shoulder press
    10 cuban press with stick
    10+10 banded outer rotations
    10 easy ring rows

  • Kettlebell Workout

    Amrap 8’
    10 x KB Hike ( dead stop russian swing)
    10 x alt Low Knee Up Down
    15 x KB V-Up

    2 mins REST

    Amrap 8’
    5-5 x Halo
    5-5 x Modified Crab Reach
    15 x KB Sit-Up Reach

    2 mins REST

    Amrap 8’
    10 x Bottoms-Up Goblet Press
    7-7 x Lunge Toy Soldiers