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

  • BULLETPROOF STRENGTH Workout

    Week 2
    Session 2/2
    A)
    Deadlift
    4-4-4-4 @75 % of 1RM
    - full reset

    Accessory :
    staggered stance RDL
    3x8/8
    banded hip trust 3 x15

    B)
    3 sets
    single ring row x 12
    elbow out DB push ups x 12
    deadbug with foam roller x 12

  • Basic WOD: Strength Workout

    E90s x9 alternating ABC
    A) 5 tempo strict press X121
    B) 5-8 deficit pushups
    C) 10-15 banded triceps push down

  • WOD Workout

    For 3 sets :
    AMRAP in 5 mins of:
    15 Wall Balls, 9/6 kg,
    10 T2b
    5 Shuttle Runs, ( 2x10m. = 1 rep)

    Rest 2 mins between each set

    Extra:
    Tabata: 8x20" ON/20" OFF
    Wall sit
    bicycle crunches

  • Free handstand hold Workout

    -with partner assisting

  • EasyWOD 13.10.2022 Workout

    Voima
    E3MOM, 3 rounds
    12 steps goblet walking lunge

    WOD
    FOR TIME
    10-9-8-7-6-5-4-3-2-1
    goblet squat
    worm push up
    ring row

  • Strength Workout

    A)
    Push Press
    4 x 4 reps. Rest 90s.
    - Build to a moderate- Heavy load then perform three work sets with it.

    B)
    Strict Pull-Up
    Accumulate 30-40 Reps. Rest 60s-90s.
    - Sets of 3-6 reps should be challenging
    - Options: Weighted, BW, Negatives (about :05 per rep), Partner Assisted, Ring Rows

  • WOD Workout

    AMRAP 8:00
    8 Power Cleans @70/47.5kg
    8 Bar Facing Burpees

    – Goal: Loading is intended to be slightly heavier today, but still, you should be able to complete fast singles for their cleans.
    - Rx+: 85/60kg

  • Painonnosto - Sunnuntai Workout

    PAINONNOSTON KUNTOPIIRI

    4-5 Kierrosta, :40s töitä / :20s lepo
    1) Soutu
    2) 1-käden tempaus vuorokäsin
    3) Soutu
    4) Penkkipunnerrus, kapea ote
    5) Soutu
    6) Tyhjällä tangolla voimatempaus lantiolta + valakyykky, riveote tai kapea ote.
    7) Soutu
    8) Russian twist

    __

    Tee harjoitus 70-80% intensiteetillä. Harjoituksen on tarkoitus toimia yleistä nostokuntoa kehittävänä harjoituksena, joten keskity hyvään tekniikkaan ja poltteeseen liikkeissä. Ota ensimmäiset kierrokset lämmittelynomaisesti ja rakentele painoja isommaksi kierrosten aikana. Tee kierroksia oman aikataulun sallimissa rajoissa.

  • Weighted dip Strength

    Weighted dip 5x2
    No rigs

  • Day 71.2 Workout

    100 Hollow Rocks

    • As few sets as possible

    Mark the number of sets