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

  • EMOM15 Workout

    1. 10 hang squat clean 35kg
    2. Wall walks 3+
    3. rest

  • Päivän treeni 5.11 Workout

    LÄMMITTELY
    2 kierrosta, 1:00/liike
    Lonkkien pyöritykset seisten oik.
    Lonkkien pyöritykset seisten vas.
    Lonkkien ulko- ja sisäkierrot istuen
    Takareiden pumppaus kumpparilla oik.
    Takareiden pumppaus kumpparilla vas.
    Ojentajan venytys kumpparilla
    Puppy pose
    Kyynerpäiden nosto tangolla
    Jalkojen nostot

    ETUKYYKKY
    Emom 8, parin kanssa
    4 x 6-8, tempo 3110
    Toinen parista aloittaa parillisella numerolla, toinen parittomalla.

    CIRCUIT
    4 kierrosta, 30s./10s.
    1. Lankku
    2. Ylävartalon nosto
    3. Lankkuasennossa ylävartalon kierrot

  • Conditioning Workout

    Conditioning
    Teams of 2 ( You GO , I Go)

    0:00-14:00
    42-30-18
    FRSQ @doubleDB 22.5/15
    Burpee
    HSPU/ HR Push-Up

    14:00-20:00
    800 m Run ( relay , 2x200m each)

    20:00-39:00
    4 Rounds of
    40 Wall Ball
    30 T2B
    20 Alt DB Snatch @22.5/15

  • 2x 3 rounds for time Workout

    3 rounds for time
    15/12cal ergo
    20m walking lunge (double DB)

    Rest 3:00

    3 rounds for time
    15/12cal ergo
    15 double DB front squat

  • Extra Credit 25-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Livestream 1/4/2021 Workout

    Linkki päivän live-treeniin

  • Grindin' Workout

    A.
    In 3 minutes:
    20/15 Calories Row
    20 Single Arm DB Overhead Lunges
    then..
    Max Dual KB Shoulder to Overhead

    Rest 2 min

    B.
    In 3 minutes:
    20/15 Calories Ski
    20 Alternating DB Overhead Lunges
    then..
    Max Alternating Sandbag/D-Ball Cleans over Shoulder

    Rest 2 min

    C.
    In 3 minutes:
    20/15 Calories BikeErg
    20 Alternating DB Overhead Lunges
    then..
    Max Chest to Bar Pull Ups

    Rest 2 min

    D.
    In 3 minutes:
    20/15 Calories Row
    20 Alternating DB Overhead Lunges
    then..
    Max Over unders 60/50cm

    Rest 2 min

    E.
    In 3 minutes:
    20/15 Calories Assault bike
    20 Alternating DB Overhead Lunges
    then..
    Max Wall Balls 20/14 lbs

    Scoring: Total reps performed in part A+B+C+D+E

  • Extra Credit 12-11-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Alt. Bird Dogs
    10 Cat/Cows
    :30 Down Dog
    -Rest as Needed b/t Sets-

  • Pause front squat Strength

    Find heavy 3 of the day

    Raskaimman setin jälkeen tee vielä 2x3 kevyemmillä painoilla

  • Split Jerk Tech Workout

    15 Min EMOM
    3 reps each minute