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

  • Monday Warm up Workout

    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 of :
    2:00 easy air bike or bike erg
    5 inch worm with push up
    10 step back lunges + 10 air squats
    50 single unders
    then workout prep
    8/10 calories of air bike + 6-8 push ups + 10-12 air squats + 15-20 double unders

  • 15.12.2020 Strength

    Deadlift

    3x3x75%
    3x3x80%
    1x3x85%

    SO 3:00

  • Friday Cool down Workout

    Cool down
    2-3 min light cardio
    1-2 min hamstring strech
    1-2 min fore arms streching
    1-2 min tricep strech

  • Conditioning Workout

    5 rounds for time:
    300m Seated Ski
    15s Dip Hold, on top
    10 Seated Good Mornings, pick load
    5 Seated Slam Balls
    30 Russian Twists (weighted) 1=1

  • 4/28/21 Workout

    Warm up(10)
    3rds
    50m run
    10 jax
    10 heels to rear
    10 pik n grass

    WRK(28)
    WRK 6:00 REST 1:00 x4
    10 dumbbell deadlifts
    20 dumbbell hop overs
    10 bridged dumbbell press
    20 jump rope
    10 plank to bridge
    20 flutter kicks
    10 tricep overhead extension
    20m side shuffle

    Finisher
    100 knee tap crunch
    1:00 pigeon per side

  • #SLACOM23052020 Workout

    W.up
    5' RUN/ROW
    POI
    PVC+MOBILITY

    3 RND
    10 DRAGON FLAG
    10 Good Morning
    20 TOE TO TOUCH
    10 BANDED PULL APART
    10 Push Press

    Scoring:

    STRENGHT & CONDITIONING
    For Time:
    30 Handstand Push Ups
    15 Power Cleans 70/45-50
    20 Handstand Push Ups
    10 Power Cleans
    10 Handstand Push Ups
    5 Power Cleans

    Scoring:

    WOD
    "PARROT"
    5 RND
    250MT ROW/RUN + VEST
    8 PUSH PRESS HEAVY
    1' : 5 BURPEES+10 ARIE SQUAT+20 REVERSE L.

    REST 90" OGNI RND

    5RND
    10 DL @70% (AUMENTARE 10 REP A RND)
    10 W. BALL (AUMENTARE 10 REP A RND)
    5 KB SNATCH HEAVY (AUMENTARE 5 REP A RND)
    2 BMU ( AUMENTARE 2 REP A RND)
    IN ALTERNATIVA AL BMU C2B

    REST 2' A RND

    Scoring:

    Optional
    4-5 SET
    2 Rear Deltoid Raises 10-12
    3 Alternating Biceps Curl 5-8 per lato

    Scoring:

  • FUNCTIONAL 28.7.2021 Workout

    3 rounds:
    10 ring row (tempo 2020)
    20-30s. active hang
    -rest 1 min between rounds-

    3 rounds:
    10 push up
    10 one leg V-up
    -rest 1 min between rounds-

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then 3x3 @ 90%

  • Lauantai 16.4. Workout

    8x5min (40 min)
    A)
    Shuttle jog 20x8m

    Machine rest of time

    B)
    5 Push up
    10 Sit up
    10 Swing (light)
    Sled 80m (light)

    Rpe 3-4

  • Pull Up Workout

    Every 45s x 12
    1 Pull up V.0-1

    Huom!
    Jokainen toisto mahdollisimman terävästi.
    Voi käyttää lisäpainoa.

    Skaalaus:
    Matala tanko tai kumppari.