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

  • WOD 09/06/20 Workout

    AMRAP 12'
    ASCENDING +1

    TOES TO BAR
    PUSH PRESS 60/40

  • Muscle & Power, Joker Workout

    “Open 20.1”
    10 rounds for time:
    8 Ground to overheads
    10 Bar facing burbees

  • 18.4.2022 Basic ( Omatoimi ) Workout

    Strict Pull Ups

    5-5-3-3-2

    Use Weight / Rubber Band

    Send Off 3:00

  • 16.5.2021 CF Workout

    RestDay!

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • 14.5.2021 CF Workout

    RestDay!

  • Extra Credit 08-02-2020 Workout

    Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Sofia's 3 Day Workout - Day 3 Workout

    Warm-Up (3 minutes):
    Shoulder Stretch (30 seconds)
    Russian Twist (30 seconds)
    Toe Touches (30 seconds)
    Side Reach Stretch (30 seconds)
    Jumping Jacks (30 seconds)
    Butt Kicks (30 seconds)
    1 minute rest

    *Set 1 (x2): *
    Hip lifts (45 seconds)
    15 seconds rest
    Criss Cross Bicycle (45 seconds)
    15 seconds rest
    Windshield Wipers (45 seconds)
    15 seconds rest
    Plank (45 seconds)
    15 seconds rest
    Leg Drops (45 seconds)
    15 seconds rest
    Knee Tuck Lift - Left leg (45 seconds)
    15 seconds rest
    Knee Tuck Lift - Right leg (45 seconds)
    15 seconds rest
    Leg Scissors (45 seconds)
    15 seconds rest

    Set 2 (x2):
    Flutter Kicks (45 seconds)
    15 seconds rest
    Side Plank - Left (45 seconds)
    15 seconds rest
    Side Plank - Right (45 seconds)
    15 seconds rest
    Lying Down Heel Touch (45 seconds)
    15 seconds rest
    Knee over leg raise - Left (45 seconds)
    15 seconds rest
    Knee over leg raise - Right (45 seconds)
    15 seconds rest
    Spiderman Plank (45 seconds)
    15 seconds rest
    Donkey Kick (alternate legs) (45 seconds)
    15 seconds rest
    END OF SET 2 - 1.5 minute rest

    Cool-down (3 minutes):
    Child Pose (30 seconds)
    Downward dog (30 seconds)
    Butterfly Sit (30 seconds)
    Toe Touch Hold (30 seconds)
    Reclined Body Twist (30 seconds)
    Quad Stretch (30 seconds)

    Note: Make sure to drink water halfway through each set.

  • Rambo goes fishing Workout

    Ladder 50 minuts
    Rowing
    V-ups
    D-ball slams

  • Sofia's 3 Day Workout - Day 2 Workout

    Warm Up - 3 minutes:
    Hip rotation (30 seconds)
    Shoulder Stretch (30 seconds)
    Russian Twist (30 seconds)
    Leg circles (30 seconds)
    Downward Dog (30 seconds)
    Inchworm (30 seconds)
    1 minute rest

    Set 1 (x2):
    Bird Dog Extensions (45 seconds)

    15 seconds rest
    Plank (45 seconds)
    15 seconds rest
    Woodchops (45 seconds)
    15 seconds rest
    Modified Push-ups (45 seconds)
    15 seconds rest
    Rocking Plank (45 seconds)
    15 seconds rest
    Leg Raises (45 seconds)
    15 seconds rest
    Shoulder Taps (45 seconds)
    15 seconds rest
    Toe Touches (45 seconds)
    15 seconds rest
    END OF SET 1 - 1.5 minute rest

    Set 2 (x2):
    Push-Ups (45 seconds)
    15 seconds rest
    Double Crunch (45 seconds)
    15 seconds rest
    Leg Crunches (45 seconds)
    15 seconds rest
    Scissor Legs (45 seconds)
    15 seconds rest
    Cycling Abs (45 seconds)
    15 seconds rest
    Slow Mountain Climbers (45 seconds)
    15 seconds rest
    Reverse Crunch (45 seconds)
    15 seconds rest
    In and Out (45 seconds)
    15 seconds rest
    END OF SET 2 - 1.5 minute rest

    Cool-down (3 minutes):
    Ab Stretch (30 seconds)
    Quad Stretch (30 seconds)
    Cat/Cow Pose (30 seconds)
    Child’s Pose (30 seconds)
    Lying Back Twist (30 seconds)
    Side Bend Stretch (30 seconds)

    Note: Make sure to drink water halfway through each set.