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

  • Strength Strength

    Seated alt db strict press 5x6/6

  • Strength Strength

    Db row 5x12

  • Ma 27.1.2020 Kisa: kyykky + penkki Strength

    Kyykky 6x3x75%
    Penkki käsipainoilla 4x6-12 / Facepulls 4x12-20 (vuorotellen)
    Pause-kyykky 3x3x50% (3s pause-pohjassa)
    SitUps 5x10

  • SKILLS (HSPU kipping) 4. Workout

    1. Kick up to handstand 3x3 (5 sec hold on HS)
    2. From HS to head stand to kicking position
    3. Kipping HSPU (you can use abmats)

  • WOD Workout

    With a running clock with a partner:
    0:00 - 10:00
    10 Alt. DB Snatches @22,5/15kg
    10 Air Squats
    10/8 Calorie Assault Bike / 15/12 Cal Row
    *One athlete completes a full round at a time

    10:00 - 20:00
    Farmer Carry Relay x 40m Intervals
    *One athlete completes a full round at a time

    22:00 - 30:00
    Recovery - easy bike, row, or jog
    *Done individually

  • WOD Workout

    For Time:
    1000/850m row
    50 DL @60/40kg
    40 Pistol squat
    30 DB Snatch @22,5/15kg
    20 Weighted Push up @20/10kg
    10 Man maker @2x22,5/15kg
    TC: 17'

  • Extra Credit 31-01-2020 Workout

    • Oscillatory foam roll lats x 60s each side.
    • Biphasic Lat Stretch x 60s each side
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • 3-4 rounds Workout

    (Not for time)
    8-10/hand OH Lunges (w/ db)
    10-15 Turkish Sit ups
    30-45s. Sandback/KB's carry
    1-3 Rope climbs
    Rest ~2min.

    • Try to go effective every rnd.
    • You choose weights/reps

  • Power-3, SumoMave Strength

    Sumo Deadlift, Build to a heavy 5 (not max) for the day, then Drop 10% and do 4x5

    Rest as needed, not more than 3min
    No Touch-n-go

  • WOD Workout

    "Annie"
    50-40-30-20-10
    Sit up
    Double Under
    Timecap : 12 min

    Compare: 2019.03.29

    Extra Credit :
    3 rounds :
    10/10 pallof press
    20 banded bent over row