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

  • Deadlift Strength

    500m row/ski
    then 3 rounds of
    20 band pull appart
    7 e/s 1-arm KB RDL to bend over row
    (have the weight outside of your body)
    12 banded KBS
    ( focus on using hip only, heigh of the KB doesn't matter)

    Deadlift

    4x7 85-95% of 1RM
    2-3m rest b/w
    - RPE 9

  • Conditioning Workout

    EMOM 40

    1) 10m DBL DB OH walking lunge
    2) 8 dbl db power clean
    3) 14/12 cal ski/row/bike
    4) 12 alt. pistols
    5) rest

    • RPE 8.5
    • HR @ 75-85%
    • @ 22.5/15kg

  • strict press Strength

    500m row
    then 3x
    5 z press e/s
    20s. hs hold
    20s. L-sit
    10 air squat

    5 x every 2.30min
    5 strict press
    built across to AHAFA

  • AMRAPS Workout

    Amrap 3 min - rest 3min b/w

    Round 1,3:
    2 power clean & push jerk 60/ 42
    3 chest to bar
    5 T2B

    Round 2,4:
    20 Double unders
    3 Power Snatch 60/ 42
    5 HPSU

  • Shoulder press Strength

    5x3
    @81%
    Rest 2-3min.

  • Extra Credit 06-10-2021 Workout

    DB Plank Pull Through: 3 x 8-10 each side. Rest 60s.
    +
    - Foam Roll Quads x 60s each (6-12 inch passes)
    - 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Pe 1.10.2021 perus: maastaveto Strength

    Pendlay Row 5x5x30%
    -joka sarjan välissä hypyt x 5

    Maastaveto 4x4x80%

    Voimapyörä 3-5 sarjaa

    Etuheilautus yhdellä kädellä 3x8-15 / käsi
    -vartalon sivusta

  • DB Conditioning Workout

    AMRAP 12

    2 alt. DB snatch
    2 alt. DB Cluster
    2 alt. Devils press
    add 2 reps each round

    • @27.5/20kg
    • rounds will go 4, 6, 8, 10
    • reps total per round including both hands

  • Aerobic Training & Core Work Workout

    Warm Up
    30 Secs each
    Knee Hug alternating
    Grab foot behind alternating
    Grab shin pull up (glutes/hips)
    Leg swings
    Reverse lunge twist toward knee
    Arm Circles/Butterflies

    Workout @ USC Upstate
    Run 2 miles

    12-16-20
    Knees to Elbow in Plank Position
    In between each set
    30sec right side plank
    30sec left side plank

    Cool Down

  • Sunnuntain Pitkä Workout

    4x 10min + 1min lepo

    1) Kone

    2) Amrap:
    8 Lapapunnerrusta
    8-10 Lapavetoa
    5+5 Yhden käden valakyykky
    5+5 Lantionnosto yhdellä jalalla
    Submax rengaspito lankussa tai dipin yläasennossa

    3) Kone

    4) Amrap:
    5+5 Pistooli tai bulgarialainen kyykky
    5+5 Dead bug
    5+5 Yhden jalan linkkari
    10-15s Kuppipito
    5+5 Rapu + kurkotus