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

  • Day 11.6 General Workout

    LOAD

    2-3 round, 60-sec rest between rounds.

    Active hangs – Avoid passively hanging from the bar. Maintaining trunk control during hang - For time.

  • Day 11.5 General Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 12 reps, 5 sec eccentric.

  • Day 11.4 General Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    Straight arm pull-downs with a band – Focussing on keeping shoulders down and back. Can bend at the hip for an increased range. Cable machine can also be used – 12 reps.

  • Day 11.3 General Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds

    Supine serratus punch with band – Palms facing throughout the movement – 7 reps.

  • Day 11.2 General Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between the rounds.

    Cat-cow in kneeling – Follow breath during movement. In breath arching through spine, out breath pressing through floor to round spine – 7 reps.

  • NBT Kivaa ja heleppoa Workout

    Emom5 rounds each /rest 2min

    1. Hspu (3-8)
    2. Bar/Ring mu (2-6)
    3. Pistols 10-16
    4. Hs walk 5-10m
    5. Snatch 2 @85-90 %

  • Green 260921 Workout

    AMRAP 20
    50 Double Unders
    50 KB Swings 24/16kg
    40 Box Jumps
    40 Sit-ups
    30 DB Snatches 22,5/15kg
    30 Pullups
    20 Calories
    20 Toes-to-bar
    10 Handstand Pushups
    10 Muscle-Ups

  • Strength Workout

    Sumo Deadlift against a band
    5 x 3, go every 1:00
    - SPEED reps
    - approx weight is 65% of 1RM
    - reset on each rep NOT Touch N Go

  • Extra Credit 27-09-2021 Workout

    Banded Pull-Through: Accumulate 100 reps. Rest as needed.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • "Over And Out" Workout

    For time:
    2 Rounds:
    21 Push-ups
    15 Box Jump Overs 60/50cm
    9 Deadlifts 100/70kg

    Rest 5:00

    18 Deadlifts 100/70kg
    30 Box Jump Overs 60/50cm
    42 Push-ups

    TC 17min