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

  • 21.6.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up 20 min
    1.Running intervals
    2x800 m @ 192 s. pace - 193 192
    - 300 m walk rest
    - Rest 4-5 min
    2x800 m @ 185 s. pace - 185 184
    - 400 m walk rest

    PM: 120 min
    Warm up for 15 min
    1.Ring muscle up practice
    - MU drills
    - MU 6x1 + 6x2 = 18 reps
    - False grip Top of Ring pull up hold
    Accumulate 60-90s in 5-10s intervals - 60 s.
    - Ring Bottom of dip hold
    Accumulate 60-90s in 10-15s intervals - 60 s.
    - Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps
    - SMU
    6 x 1 reps

    2.Deadlift
    4x6+ @ 80%
    - Rest as needed-
    - Last set 13 reps

    3.Strength
    A. 4 sets: - not done
    8+8 Bulgarian split squats
    15+15 KB Side bends

  • Weighted pull-up Strength

    1RM weighted pull-up

  • Extra Credit 13-02-2024 Workout

    OPTIONAL FINISHER

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    10 Alt. Plate Around the Worlds
    1:00 Thoracic Spine Foam Roll
    -Rest as Needed b/t Sets-

  • POWER CLEAN Strength

    6-8sets:

    2 power clean / 2s pause knee level/ 65-83%

    DROP & GO !!!

  • Metcon strength Workout

    • 5 Round not for time of:
    Double KB Front Squats 10 reps unbroken
    Double KB Push Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
    Ring Muscle Ups 6/4 reps

  • COOL DOWN Workout

    5min Row/IAirbike with nose breathing only

    Perfect Stretch video

  • Superkids 10-13v voima Workout

    Pystypunnerrustekniikka

    Vauhtipunnerrustekniikka

    Thruster tekniikka

  • Pull up Strength

    Perform max reps of pull ups

  • 8/23/19 Workout

    Warm up(8)
    3rds
    10 pass thru
    10 good mornings
    10 push ups

    Mobility(3)
    1:00 min chest opener
    1:00 min quad stretch

    Intervals
    On the minute x10
    8 med ball cleans
    6 push ups
    4-10m shuttle runs

    Finisher
    30 cuff iso
    30 alternating sit ups
    1:00 min IT stretch