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

  • Ninjat 14-16v Voima Strength

    Dippi renkailla,

    3 x 5-6

  • NBT Markuksen päiväuni Workout

    Every 5 minutes, for 30 minutes (6 sets) for times:
    250m run
    6 MU/C2B
    12 pistol squat
    12 GHD
    12 m HS walk/Wall walk

  • McGhee Workout

    ”McGhee”

    30min amrap

    5 deadlift 125/87,5kg
    13 push up
    9 box jump 60/50cm

  • Lat pulldown 2x12 Strength

    ekan viikon frekvenssi 2x12 kaikkia liikkeitä. eka kevyt toka raskas

  • Freddy's revenge Workout

    Freddy`s revenge

    5 rounds for time of:
    5 stoh 80/50kg
    10 burpees

    time cap 10min

  • Coreilua Workout

    3-5 rounds for quality

    6 strict t2b
    6 inch warm
    12 "legs swing"
    12 hollow rock
    20 m Kb front rack carry

  • EASYWOD 10012020 Workout

    *Etukyykkytekniikka / 3 x 5 etukyykky

    *Köysikiipeilytekniikka
    *Kahvakuulailutekniikoita (heilautus ja rinnalleveto)

  • SPCOM20082019 Workout

    MARTEDI
    A
    A.
    2 rnd
    30" Side Plank (SX)
    30" Scapular Circles fromPush-Up Position

    30" Side Plank (DX)
    30" Supinated-Grip Hang from Pull-Up Bar

    Rest 30"
    6 Kettlebell Windmills (per lato)
    10 Alternating Cossack Squat

    B
    EMOM

    Ogni 2'per 20' (10 set)
    Clean&Jerk
    5 REP
    Aumentare il carico ogni 2 set

    C

    Back Squat
    1) 5 rep @ 65-70%
    2) 3 reps @ 75-80%
    3) 1 rep @ 85-90%
    Rest 2' ogni set

    poi

    Ogni 2' per 12' (6 set):
    Back Squat x 5 rep @ 80%

    D

    3 rnd FT
    30/20 Cal. Bike
    20 DB Box Step Over
    10 BMU/ 15C2B

    E

    4 Rnd
    75 DU/150SU
    12 Ring Dip
    Rest 90"

  • Conditioning Workout

    Conditioning :
    AMRAP 30 with a partner:
    Buy in: 400 Meter Partner Buddy Carry (split as needed)
    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs
    20 Toes to Bar
    10 Burpees over the rower

    One person works. Split as desired.
    Burpee Option: regular burpee.

  • Extra Credit 10-10-2021 Workout

    • Foam Roll Lats x 60s each (6-12 inches of motion)
    • Biphasic Lat Stretch x 60s each
    • Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)