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

  • DB heaven Workout

    4 rounds for quality
    8 reps each movement / side
    400m jog/row
    DBL DB Z press
    Single Arm Dumbbell Row
    DBL DB French press
    DBL DB Bulgarian split squat

    • AHAFA
    • find steady pace, no rest.
    • keep moving from one movement to another

  • That mile run Workout

    Warm Up
    - 200m Walk
    - 300m jog
    - 200m Walk
    - 300m jog

    Then 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

    Run 100m
    Walk 200
    Run 100m
    Walk 200
    Run 400m
    Rest 5 min or as needed
    Start at 70% effort and build up every time to slightly faster than your goal workout pace.

    Run 1 mile for time (1600m)
    - all out effort
    - use a vest if you have

  • EMOM x10 Workout

    1-3 Ring Muscle up

  • Home WOD Workout

    10/10 bent over row 2 seconds hold
    20 pull aparts
    20 banded rows
    X4

    Core circuit 9 Min EMOM 20-30 secs
    1. 30 secs hollow hold
    2. 30 secs Russian twist
    3. 30 sec arch

    Intervals 2 On: 1 off x 2 rounds

    A.
    20 squats weighted
    Max burpee over db
    B.
    20 deadlifts
    Max snatch
    X 2

  • WOD Workout

    AMRAP 8 of ascending reps:
    2 Burpee Box Jumps (60/50)
    2 Squat Cleans (60/43kg)
    4 Burpee Box Jumps
    4 Squat Cleans
    6 Burpee Box Jumps
    6 Squat Cleans
    And so on adding 2 reps each round.

    Score = total reps completed
    Beginner: Sub Russian Swing for Squat Clean

  • Pe 9.4.2021 sheiko: penkki / kyykky Strength

    Penkki 2x1x95%

    Kyykky 4x2x75%

    Penkki 2x4x80%

    Vipunostot taakse 5x20

  • 070421 Keskiviikko Workout

    3 rounds for time:
    300m run
    30-20-10 ground to overhead
    15-10-5 burpee to plate

  • 6x8 Kyykkyhyppy Workout

    6 settiä alkavalla 2 min
    8 kyykkyhyppy

  • 060421 Tiistai Workout

    2 ROUNDS
    2min AMRAP:
    10 medball squat clean
    10 arch rock

    Rest 1min

    2min AMRAP:
    10 medball reverse lunges
    10 russian twist
    2min rest

  • 5.4.2021 SQUAT STRENGTH PROGRESS 13/12 Workout

    Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    10 Hip Open Frog Position (on bench)
    10 + 10 Side Squat
    5 + 5 Hip Airplane
    10 Good Morning Squat

    --

    1-2 rounds: Snatch (Sn) grip
    3 x [Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed]
    3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn Below Knee]
    3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
    3 x [Sn High Pull 2s Stop Above Knee + Sn Above Knee + OHS]

    TAKAKYYKKY
    2@50%, 2@60%, 3x2@70%pal. 2-3min

    HIP POWER SNATCH + POWER SNATCH
    4[1+2]@nousu 60% rate-% pal. 2min

    --

    HIP PANDA PULL + HIP POWER CLEAN + POWER JERK
    3[1+2+2]@kevyt pal. 2min

    KEHONHUOLTOA n. 30 min kts. monisteet vapaa valintainen väline, rulla/pallo/tanko/kuminauha