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

  • 30.6.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 17.3.2024 AMRAP'S Workout

    2 rounds:

    AMRAP6

    6 x shuttle runs (1 rep = 7,5 + 7,5 = 15m)
    8-10 x T2B's
    3 x wall walks

    Rest 1:30 between amraps

  • Muscle & Power, YV1 Strength

    Wide grip Bench press 12-10-8-6 reps

  • Main site Tuesday 220118 Workout

    50-35-20 reps for time of

    • Wall balls
    • Pull-ups

    ♀ 14-lb ball to 9 ft
    ♂ 20-lb ball to 10 ft

  • Extra Credit 16-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    1:00/1:00 Quad Foam Roll
    1:00/1:00 Pec Foam Roll
    10 Alt. 90-90 Hip Rotations
    -Rest as Needed b/t Sets-

  • EXTRA STRENGTH (open gym) Workout

    Warm up

    A) 4-6min easy erg

    B) Warm up sets for reverse lunge & bench press
    (for example: 3x 6-8)

    Workout

    A) 3 rounds
    12 back rack reverse lunge (alternating legs every rep)
    8-10/side one arm supported DB row
    Rest 2min

    B) On the minute for 9min
    1. 8 bench press @60-70%
    2. 10-12 straight arm banded pull-down
    3. Rest

    C) Hip extension hold TABATA
    8 rounds: 20s work / 10s rest

  • Extra Credit 06-04-2021 Workout

    Banded Pushdowns: 100 reps, AFAP.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 7.7.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 4.8.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 21.03.2022 Workout

    WOD/Warm-Up:
    EMOM for 6:
    1.- 10/8 cal Row/SkiErg, 7/5 cal Assault Bike
    2.- 8 Down-Ups

    Rest 2 minutes

    EMOM for 6:
    1.- 12/9 cal Row/SkiErg, 10/7 cal Assault Bike
    2.- 10 Burpees

    Rest 2 minutes

    EMOM for 9:
    1.- 16/12 cal Row/SkiErg, 12/9 cal Assault Bike
    2.- 10 Burpee Box Jump Overs
    3.- Rest

    STR:
    4 sets of:
    8-12 Supinated Ring Rows
    12-16 DB Floor Press
    16-20 Hollow Rocks
    Rest as needed