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

  • Grab and Go Workout

    4x 30 secs DBL DB Farmers hold AHAP Immeditely into
    8 C2B
    Resting 90 seconds between rounds
    use your opposable thumbs folks, for c2b wrap it around the bar.

  • conditioning Workout

    500m row
    3x
    10 light banded face pulls
    3 box jumps
    7 bulgarian solit squat e/s 16/12kg

    AMRAP 18

    18m Single Arm OH DB Lunge
    15 GHD Sit Ups
    3 Rope Climbs

  • Tempaus Strength

    2x3 @~65-70%
    2x3 &~70-77%

  • Day 22 Workout

    6 rounds for quality:

    Rest as needed between the rounds

  • Workout of the day Workout

    Warm up
    Teams of 2
    10:00
    Partner 1
    10/15 Cal Machine
    Partner 2
    10 Single Arm Deadlift
    10 Single Arm Hang P. Clean
    10 Single Arm Push Press
    10 Air Squat
    10 Spiderman

    Fight gone bad
    3 Rounds For Total Reps in 17 minutes
    1 minute Wall Ball Shots (20/14 lb)
    1 minute Sumo Deadlift High-Pulls (75/55 lb)
    1 minute Box Jumps (20 in)
    1 minute Push Press (75/55 lb)
    1 minute Row (calories)
    1 minute Rest

    How do you perform the “Fight Gone Bad” workout?

    Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
    How do you score the “Fight Gone Bad” workout?

    Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.
    What is a good score for the “Fight Gone Bad” workout?

    – Beginner: 150-250 reps
    – Intermediate: 250-350 reps
    – Advanced: 350-450 reps

    Durante Core
    3 Rounds for Time
    5-10 Hollow Rocks
    5-10 V-Ups
    5-10 Tuck Ups
    10 second Hollow Hold
    1 minute Rest

    Mobility
    1 min each
    Couch Stretch
    Pigeon pose
    V-sit
    Seal Pose
    Chest Stretch
    Side Prayer

  • Conditioning Workout

    4 rounds for time:
    24 WB 9/6kg
    12 Pull-ups
    36 DU

    TC 12min

  • Conditioning 16-04-2022 Workout

    Teams of 3

    10:00
    Max sets of 200m Row/Ski
    or
    Max sets of 400m Bike
    or
    Max Sets of Stairs

    Rest 2:00

    15:00 AMRAP of:
    21 Lateral Bar Over Burpees
    21 Hang Power Snatch @52.5/35kg
    21 Anchored Sit-ups
    - Split the work as you wish with the team.

  • 15.4.2022 Workout

    MEDIUM+ WEEK / +MASTERS SM 5/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    10 REVERSE CRUNCH

    3 BEAR & 3× SCAPULA PULL UPS +
    BEAR & DOWN DOG to SHOULDER LIFT +
    BEAR & DOWN DOG to TOE TAPS

    5× HIP AIRPLANE + 5× OH REVERSE LUNGE

    3 COSSACK SQUAT + 5× TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

    SNATCH BALANCE on toes + OHS + SNATCH
    2[3+3+3]@painotanko/tanko pal 1-2min

    SNATCH
    3x3@tanko, 2-3x3@nousu 50%, 2x3@50%, 3x1@60-65%, 2x1@71-76%, 2x1@76-81% pal 2min

    --

    CLEAN + SPLIT JERK
    3[2+2]@tanko, 2-3[2+2]@nousu 50%, 2+2@50%, 1+1@60%, 2[1+1]@71%, 2[1+1]@76-81%, 2[1+1]@86-91% pal 2min

    BACK SQUAT
    2x3@50% pal 2-3min

    ACCESSORIES:
    3x8-12 GOOD MORNING, BB
    3xMAX REPS PULL UPS
    3x30sec SPLIT JUMP

  • 6.12.2021 Workout

    LÄMMÖT kesto yht. n.15min
    2 rounds:

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja

  • 17.12.2021 Workout

    STRENGTH PROGRESS 1/13 - MEDIUM WEEK

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja