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

  • HOME WOD 12 Workout

    ** WARM UP**

    5-10 Jogging or DU practice.
    then
    2 rounds
    30 mountain climbers
    30 scorpion reach

     STRENGTH/SKILL
    4x 10 lunge one arm press. ( Go in to lunge and press with opposite arm to the leg that is in front)

    Between every set do 8 reps or bent over row singel arm or if you have two weights do both arms at same time.

    WORKOUT

    Emom 20

    1. 16 cossack squats. use weights
    2. 30 russian twists. use weigths
    3. 30 calf raises. use weigths.
    4. floor press. heavy weights.

    COOL DOWN

    10 min rolling out the boddy and calm breathing.

  • Extra Core Workout

    Quality for time:

    30 strickt t2b
    30 ghd sit up
    30 hollow rock

  • Superkids 10-13 v WOD Workout

    Harjoitellaan yhden jalan maastavetoa

  • HOME WOD 13 Workout

    ** WARM UP**

    20 squat rotation
    20 scorpion reach
    20 crab reach

    then

    40-30-20-10 plate jumps ( use some plate or step that is about 5 cm high and jump back and forth. rest 20 sec between sets.

     STRENGTH/SKILL
    Turkish get up.

    5x8/ ( use heaviest weights possible)

    10 min practice handstands.. try to get some long holding sets in.

    WORKOUT

    EMOM20

    1. 30 sec plank
    2. 16 alternating curtsy squats.
    3. 10 burpees
    4. 10 push ups

    COOL DOWN

    5-10 min breathing and relaxing.

  • Deadlift Strength

    5 x 5

  • OFF-SITE WORKOUT - Push-ups Workout

    For time:

    120 Push-ups
    *12 Towel pulls everytime you take a break

    WARM-UP:
    2-3 rounds
    5 Push-up to downward dog
    10 Thoracic rotation

  • HOME WOD 15 Workout

    WARM UP
    10-15 min jog, bike or equivalent

    WORKOUT
    Friday pumpit Emom40min

    1. 10-15 Bicep curls ( change grip variation)
    2. 20 glute bridges ( variate every round one leg two. different stance....)
    3. 10- 15Delt flys ( change every round from front delt to side to rear delt fliys)
    4. 10- 15 Sit up variation ( situ up, v-ups, crunches, scissor kicks, ...)

    COOL DOWN
    Stretch out bicep and glutes. calm breathing and chill on the weekend.

  • Weightlifting strength Workout

    • 5 Min E1/2OM of:
    Ogni 0:30 x 10 sets
    BB Clean & Jerk (any style) touch n’go (60/40Kg) 3-5 reps
    @ 5:30
    BB Clean & Jerk (any style) touch n’go (60/40Kg) max reps unbroken
    Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
    una serie a max reps unbroken

  • Metcon Workout

    • For time:
    Double KB Farmer Carry (2X32/24Kg) 400 m accumulated
    Every 2:00 including 0:00 perform:
    Pull Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps
    (Wear Vest 9/6Kg)
    20 Min Timecap

  • Gymnastic strength Workout

    • 1 Set of:
    Strict Handstand Ups max reps
    Rest as need
    1 Set of:
    Strict Handstand Ups 50% max reps
    Rest as need
    1 Set of:
    Strict Handstand Ups 50% max reps