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

  • Week 03 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

    Scaled: Kick up to the wall and only do the negative phase of the movement.

    • 4 x 8–12 strict press with barbell, rest 60 s between sets. Choose weight that you can hold all sets, but last reps should be quite hard. If its too hard, kick up to a wall for a every negative rep. No need to do hspu part or ring dip.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo reps. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

    • 4 x 8–12 one arm dumbbell bent over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Warm up and strength Strength

    3 Rounds
    8/10 cal bike or row
    10 forward lunges (5 per side)
    10 lateral lunges
    0:15 Sampson strength each side

    Strength
    E2MOM x 6
    Back rack lunges
    10 reps (5 per leg)

  • Extra Credit 29-11-2020 Workout

    Resisted Nasal Breathing: 15 breaths.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

  • TESTI Workout

    TESTI

  • Main site Friday 230331 Workout

    5 rounds for total reps and L-sit hold seconds of

    • Thrusters, 15 seconds
    • Rest 45 seconds
    • L-sit hold, 15 seconds
    • Rest 45 seconds

    ♀ 95 lb ♂ 135 lb

  • 6/10/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    GRT(20)
    Run for 20:00 mins or 2 miles

    Finisher
    50 abs of choice
    1:00 quad stretch

  • Conditioning “Highs and Lows” Workout

    For Time:
    21 Front Squats (165/115)
    42 Single Arm Alternating DB Snatches (50/35)
    800m Run
    15 Front Squats (165/115)
    30 Single Arm Alternating DB Snatches (50/35)
    800m Run
    9 Front Squats (165/115)
    18 Single Arm Alternating DB Snatches (50/35)
    800m Run

    KG: Barbell – 75/52
    Dumbbell – 22.5/15

  • 2.6.2020 Workout

    Eilinen/Lepo

  • Torstai 16.7. Workout

    Rästi