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

  • Back squat Strength

    Work up to a heavy 3RM in 5–6 sets over 16 minutes. Nouse raskaaseen, mutta tekniseen kolmen toiston maksimiin huomioiden päivän kunto. Jätä ainakin 1 toisto varoja. Pidä 2-3min levot viimeisten raskaiden sarjojen välissä.

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    HR 130
    6.7 km
    6.48 min/km

  • Ninjat 14-16v WOD Workout

    For time

    100 DU

    3 rounds
    6 manmakers (2x 35 lbs)
    28 wallball

    100 DU

  • Extra Credit 19-07-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • WOD 11/07/19 Workout

    12' AMRAP

    6 OHS 60/40

    3 D ball shouldering 60/40

  • SPCOM2572019 Workout

    A
    40" ON 20" OFF DU

    PVC+MOBILITY
    25 REP PER MOVIMENTO CON PVC

    Shoulder press
    Overhead squat
    Romanian deadlift
    Bent row
    Good mornings

    B
    Front Squat
    Set 1 – 3 reps @ 55-60%
    Set 2 – 2 reps @ 65-70%
    Set 3 – 1 rep @ 75-80%
    Set 4 – 1 rep @ 80-85%
    Set 5 – 1 rep @ 85-90%
    Set 6 – 1 rep @ 90-95%
    Set 7 – 1 rep @ 95+%

    C

    In 25', trovare 1-RM di P.Jerk

    D

    EMOM 7 RND
    1) 20/15 Cal. Row
    2) 20 DU + 8 Pull-Ups
    3) 12-15 Burpees Over the ROW
    4) HSPU con deficit

    D

    3rnd
    Diamond Push-Ups x 20-25 rep
    Rest 60"
    Banded Overhead Triceps Extensions x 30 rep
    Rest 90"

    video esecuzione:

    Banded OH triceps extension

  • Pari jumppaa By Wodliiga Workout

    Pari jumppaa By Wodliiga

    WOD-Liiga 15:00
    Basic Endurance 16:00

    EasyWod 18:00

  • Extra Credit 14-03-2021 Workout

    90-90 Breathing w. Hip Lift: 5 breaths in each position
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Ninjat 14-16v Voima Strength

    10 x E1,5MOM

    Rinnalleveto x 1

    Korota joka minuutti, aloitus 60 %

  • CF Rush Workout

    30 Burpee Box Jump Overs
    30 Toes-to-Bars
    20 Dumbbell Squat Snatches @22,5/15kg (alternating)
    60 DU
    20 C2B
    5 Bar Muscle-Ups
    20 C2B
    60 DU
    20 Dumbbell Squat Snatches @22,5/15kg (alternating)
    30 Toes-to-Bars
    30 Burpee Box Jump Overs

    break with 1 Squat Clean @ 80/50 every 2 minute