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

  • WOD Workout

    EMOM x 16:00

    Min 1: 30s Push-ups
    Min 2: 30s Double Unders
    Min 3: 30s Strict Pull-ups
    Min 4: 6 x 10m Shuttle Run or 30s Ski Erg

    Goal: Have a plan to be consistent for 3 sets and then last round push hard!

    Extra:
    Rollback Triceps: 3 x 10-12. Rest 60s.

  • Extra Credit 24-05-2022 Workout

    Reverse Sled Drag 4 x 30m; rest as needed
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 33100 Juoksuohjelma, Viikko 2 Workout

    Harjoitus 1.

    Vaihtoehto 1.

    40min juoksu (10+5+10+5+10)
    10 min ~65%
    5min ~70%
    10min ~65%
    5min ~70%
    10min ~65%

    Vaihtoehto 2.

    32min juoksu/reipas kävely (8+4+8+4+8)
    8 min ~65%
    4min ~70%
    8min ~65%
    4min ~70%
    8min ~65%

    Ohjeet: Harjoituksen kesto 40 tai 32min. Suorita juosten tai reippaasti kävellen. Tarkoitus käyttää kahta sykealuetta vaihdellen.

    65% tuntuu helpolta/mukavalta. Hengitys kulkee mukavasti, tarvittaessa pystyt puhumaan puuskuttamatta. Vauhti on helppo säilyttää pitkään.

    70% tuntuu kohtalaisen helpolta. Hengitys kulkee mukavasti, puhuessa voi pistää puuskuttamaan.. Juoksuvauhti kasvaa, mutta pystyt edelleen ylläpitämään sitä kohtalaisen helposti.

  • Power Snatch Strength

    7 sets of Power Snatches
    5 @65%
    5 @70%
    5 @72%
    3 @75%
    3 @78%
    3 @80%
    3 @80%
    - Complete sets every 2:00
    - TnG sets

  • Snatch Balance Strength

    4 sets of
    2 Snatch Balances w/ pause @65%
    - Hold 2 secs in receiving position
    - Rest 2min btw sets

  • Functional Sunday Workout

    AMRAP 8min

    Box Dip
    12-14-16-18-20…
    Chin-Ups
    2-4-6-8-10…

    ————————————————————

    AMRAP 15min

    30sec Hollow Hold
    2 Wall Walks
    8 Strict Knee Raises
    10 Burbee
    30sec Dual KB Shrugs

    ————————————————————

    EMOM 16

    1) Row 15/12 Cal (leave least 15sec rest)
    2) Push-Up 15/12 ( leave least 30sec rest)

    ————————————————————

  • Extra Credit 20-05-2022 Workout

    Banded Bicep Curls: 100 AFAP.
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Conditioning 21-05-2022 Workout

    For time with a partner:
    600 Meter Farmer Carry @ your choice (4x15m, unbroken a good goal)
    100 Russian Swing @ 24/16kg
    100 Burpees
    600 Meter Farmer Carry

    • RX+ Option: Every 5:00, 6m HS walk, starts with HS Walk
    • Time cap: 25:00

  • Track / bike 3 Workout

    2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    2x 400m job 4 min rest

    10 x 300m 1:1 rest

    swimming 20 min
    option 1) tech practice
    option 2) every 50m 5 push + 10 squat

    • try to hit same time every time
    • rest equal time to your work time
    • mark all 10 efforts times up

  • 19.5.22 Strength

    BACK SQUAT proge 1/4

    5-4-3-2-1 reps
    every 2min