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

  • Metcon Workout

    • 3 Round of:
    One-Arm DB Power Snatch (22.5/15Kg) 24 reps
    Plyo Box Jump Ups (60/50 cm) 24 reps
    Handstand Push Ups 24/18 reps

  • Oma treeni takakyykyt Strength

    10x17 9x20 8x22,5 7x25 6x27,5 5x30 4x32,5 3x35 2x37,5 2x1x40 PR

  • 5 Rounds Workout

    5 rounds:
    *1 minute Row or Skierg (your 500m personal best average + 5 sec)
    *50m Sled sprint (easy weight, go fast)

    1 min REST between rounds

  • Recovery session Workout

    3-5 rounds here

    1. Hill Run (jog) x 20-30 seconds, walk down
    2. Arm Circles x 20-30 sec
    3. Arm Swings x 20-30 sec
    4. Jumping Jacks x 20-30 sec
    5. Scapular Jacks x 20-30sec
    6. Skips x 10 each leg
    7. 2 Shuffles + Turn x 5 each way
    8. High Knees + Butt Kickers x 3 each per round x 10 cycles
    9. Walking Knee to Chest x 10 each leg
    10. Walking Quad Stretch x 10 each leg

  • 20K Run Workout

    20K Run

    Result: 03:15:00

  • Deadlift Strength

    5x5
    AHAP

  • JEUDI 10 MARS 2016 WOD 1.2 Strength

    SHOULDER PRESS 3-3-3-3-3

  • Core Workout

    Taululla voipi olla joku core treeni
    tai

    kehittele oma.
    Yks vaihtoehto : 6-8 x 40 sec on/ 20 sec off ja plank hold.

  • Competition Workout

    C.
    Five rounds for time of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs)
    8/6 Muscle-Ups

  • 4/5/19 Workout

    Warm up(0:00-8:00)
    3rds
    20 high knees
    20m side shuffle
    20 mountain climbers (narrow)

    Mobility(8:00-12:00)
    1:00 min couch stretch
    0:30 shoulder distraction per

    Fittrain Intervals c/o Alchemy 365
    A20
    5 Minutes: ON

    1 Minute: Plank

    4 Minutes: ON

    1 Minute: Rest

    3 Minutes: ON

    1 Minute: Plank

    2 Minutes: ON

    1 Minute: Rest

    1 Minute: ON

    1 Minute: Plank

    When ‘ON’ work through:
    3 Squat Jumps
    3 Tuck Jumps
    12 Air Squats
    12 Ground to Jump and Touch
    24 Narrow Mountain Climbers
    24 Shoulder taps

    Maxness Minute = air squats

    AStrong
    2x Dumbbell Front Rack Lateral Step Ups 5 x 10 (each leg; consecutive reps on one leg before switching sides)

    Finisher
    30 w-raise
    30 cuff iso
    60 double crunch
    1:00 min butterfly stretch