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

  • Six Pack Quarantine Workout 6 Workout

    10 min AMRAP (as many rounds as possible in 10 min)

    3 plank extensions
    3 shoulder tap inch work
    15 side plank crunch (l)
    15 side plank crunch (r)

    In the beginning of every min do 10 back extensions!

  • Warm up Workout

    3-5 min cardio machine
    then 2 rounds
    20 single leg rdl with bodyweight
    10 inch worm with push ups
    30 flutter kicks
    5 strict pull up + 10 kip to swing

  • Maanantai 18.5. Strength

    7 min Emom
    6 Tng power snatch 55-65%

  • Box P 12-05-2020 Workout

    STRENGTH
    1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
    - Build to a moderate weight over the course of 10 sets.

    2) Warm-up T2B + Renegade Rows + Hang Power Snatch

    METCON
    AMRAP 15:00
    40 Double Unders
    30 DB Renegade Rows (50, 35) (total reps)
    20 Hang Power Snatch (75, 55)
    10 T2B
    - Goal: Consistent effort around 75%-80% which means being able to work through each movement without excessive resting.

    Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)

    EXTRA CREDIT
    Banded Triceps Complex
    - Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
    - Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
    - Overhead Extension (all three heads + anconeous) x 90s Max Reps
    *Denote TOTAL number reps complete

  • Box P 19-05-2020 Workout

    STRENGTH
    1a) Push-ups: 3 x submax. No rest.
    1b) Strict Chin-ups: 3 x submax. Rest 2:00
    Scaling: Partner Assisted Chin-ups

    METCON
    AMRAP 12:00
    12 Burpees
    9 Single Arm DB Hang Power Snatch each arm (50, 35)
    6 Single Arm DB Push Press each arm (50, 35)
    Rest 60s
    - Goal: Complete DB work UB. 80% effort for the whole workout

    EXTRA CREDIT
    1-Arm DB Rows: 3 x 25 ea. Rest 60s.

  • Bench Press Strength

    5x4 AHAP
    Floor Press if needed

  • Warm up Workout

    2 rounds
    1-2 min cardio machine
    10 inch worm with push up
    15+15 banded lateral side steps
    15 banded hip bridges
    10/10 single arm upright
    10/10 single arm db front squat
    :30 HS Hold

  • 20 Min EMOM Workout

    Rotate through

    1. 10 Bench Press 60/40kg
    2. 5-8 Strict pull ups

  • T2B with a twist Workout

    2 minutes on: 1 off
    Bike 20/15 Cals
    Max T2B

    Workout is complete when you get 100 T2B
    Scaled option 75/50 or go knee to elbows or raises.

    Time cap is 8 intervals! 24 Mins

  • Open Gym Workout

    Rest and recovery day. Venyttele, tankkaa ja palaudu - tai tule harjoittelemaan poisjääneitä treenejä, heikkouksia tai vahvuuksiasi.