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

  • Weekly update, week 32 Workout

  • Tuesday Cool down Workout

    Cool down
    2-3 min light cardio
    1+1 min leg across body strech
    1+1 min calf/achilles strech, stand on 20kg plate while doing this. (feet on plate, heel on floor)
    1-2 min couch strech (each side)

  • Vesta Workout

    2 rounds in 20mins
    30 press
    20 push press
    10 push jerk
    5 split jerk
    add weight each movement

  • Kids Murph Workout

    900m Juoksu
    50 Leukaa
    100 Punnerrusta
    200 Kyykkyä
    900m Juoksu

  • CrossFit AC Workout

  • Painonnosto 1 Workout

    Tall snatch 4 x 4
    OTM 12 min 3 x Snatch balance
    4 x 3 Halting snatch deadlift (heavy)

  • TTP Engine week 4 + Jacked gymnastics Workout

    Morning: 30 min walking
    Including a breath ladder up to 9 for 10 min
    110/136

    Afternoon: 120 min

    1. Jacked gymnastics Ring Muscle-up Technique Complete:
    2. 2 x 5 small swings with a t-shirt or something light between your feet
    3. 2 x 5 full ring swings (still with a t-shirt)
    4. 3 x (2 swings + 1 hips to rings)
    5. 3 x 2 inverted kip to bottom of dip

    6. ring muscle up 8 x 1

    7. Conditioning
      Breathing warm up
      Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
      Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
      Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ rest
    Rest. 2 minutes between sets of intervals

    Rower: 1.58.4, 1.58.0 / 500 m pace
    AB: 53 cal 53 cal

    Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • LA SLYPROGRAM 03022020 Workout

    PRIMA PARTE PROGRAMMAZIONE

    GINNASTICA PROGRAMM

    � DAY 1
    WARM UP & CORE
    A. 4 set
    5 tempo ring push up (Tempo=discesa lenta e controllata)
    30” hanging Bar L sit hold
    3x40"
    L-sit complex
    Posizione L-sitallungare gamba sinistra e tornare, allungare gamba destra e tornare, allungare entrmbe la gambe e tornare…Il tutto deve avvenire rimanendo alla sbarra

    B. L sit around the KB - 10 reps x 5 set (https://www.instagram.com/p/
    B2B5KVDlUvW/?utm_source=ig_web_copy_link)

    STRENGTH & MOVEMENT

    strict chest to bar
    max rep (MIN. 2/3)
    Max Muscle Up in 2'30"
    Rest 5'
    Max Muscle Up in 2'
    Rest 4'
    Max Muscle Up 90"
    Rest 3'
    Max Muscle Up in 60"

    CONDITIONING:
    Every 2 min x 5 set
    30” handstand hold
    15 toes to bar
    Note: nel handstand hold dorso al muro e utilizzare un solo piede al muro come
    punto di appoggio

    4×16
    Front Rack Lunge Step+db
    5×20
    Banded Strict Pull Up

  • Takareidet kuminauhalla 4x10 Workout

    Takareidet kuminauhalla 4x10

    1 min. tauko

  • Lepo päivä Workout

    Lepo tai väliin jäänyt harjoitus.