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

  • 23.12.2019 Wittman, salin ohjelmoinnissa Workout

    "Wittman"
    Seven rounds for time of:
    24/16kg Kettlebell swing, 15 reps
    42,5/30kg Power clean, 15 reps
    15 Box jumps, 24"/20" box

  • Woima Home Workout

    AMRAP 15:
    10 Squat Jumps
    15 Burpee to Target
    20 Squat Jumps
    15 Burpee to Target
    30 Squat Jumps
    15 Burpee to Target

    ...
    Add 10 Squat Jumps every round

  • For quality! Workout

    Rounds
    10reps, 7reps, 5reps, 3reps

    Squat snatch
    Power clean
    Push jerk
    Hang clean + split jerk

  • Päivän treeni 9.11 Workout

    LÄMMITTELY
    3 kierrosta 30s./10s.
    • Kyykky pumppailu
    • Käsien nosto seinällä
    • Farmarikävely
    • Kyykky kävely kumpparin kanssa
    • Soutu kumpparilla

    KESTÄVYYS
    Amrap 34

    00:00-10:00
    12 Sivukyykky levypainolla
    12 (6+6) Pallon heitto seinään kylki edellä
    2 x rappuskävely kp

    Lepo 2min

    12:00-22:00
    12 (6+6) Tuulimylly
    12 Sumo mave kk
    12 Rengassoutu

    Lepo 2min

    24:00-34:00
    12 Etuheilautus
    12 Push press
    12 Pull over kumpparilla

  • Lauantai 26.3. Workout

    Wod
    Treeni

    2 Rounds

    500/400m Row

    25 Dual DB Front squat 22,5/15kg
    70 Double Unders

    Rest 2 min between rounds

    Hiki
    2 Rounds
    500/400m Row
    25 Db squat/ Air squat
    70 Single unders

    Rest 2 min between rounds

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then

    2 sets
    1:30 cardio machine
    10+10 single leg RDL
    10+10 upright row
    10+10 half kneeling press
    10 scapula Pull ups
    10 kipping movement

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 Muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance

  • WOD Workout

    Location: Wofford Benjo
    Uniform: Winter APFU and a water source
    Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm up

    200 meter jog
    10 arm circles forward
    10 arm circles backward
    7 inch worms
    Arm overhead L & R stretch

    Workout
    5 Rounds for time
    15 hand release pushups
    200 meter run
    15 ground to overhead
    10 v ups
    200 meter run
    15 burpees
    1 min rest
     
    Accessory Work
    45 sec side plank hold rest 15 secs
    switch sides
    45 sec side plank hold rest 15 secs
    60 sec Plank Hold into 10 Knee to Elbow
    15 Superman
    90 sec Plank Hold into 20 knee to Elbow
    20 Superman

    Cool Down
    Cadet lead PRT

  • Lauantai 29.5. Workout

    Rästi

  • COOL DOWN Workout

    5min Row/Airbike with nose breathing only

    Perfect Stretch video

  • WARM UP Workout

    5min of DU or Triple under
    practice
    Then 3 rounds:
    10m Crab walk
    8 Med ball cleans
    6 Tempo push ups (5sec.
    descent)

    2+2 Perfect stretch