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

  • WOD Workout

    Every Minute on the Minute for 12 Minutes

    Min 1: 20 Double Unders + 12 Deadlifts 225/155

    Min 2: 20 Double Unders + 10 Toes to Bar

  • Warm up and strength Strength

    2 Rounds of:

    1:00 bike or row
    10 Bootstrappers
    10 Good Mornings
    10 Goblet Squats
    5 Left / 5 Right Single Arm Deadlifts

    Deadlifts
    E2MOM x 5
    8 reps @ 65%

  • Keskiviikko 29.9. Workout

    Rästi

  • 28.9.2021 EMOM 40 Workout

    EMOM 40

    1 min : 4 - 8 Strict HSPU
    2 min : 4 - 8 TTB
    3 min : 15/11 Cal. Row
    4 min : 30 Double Unders
    5 min : 12 Pistols

  • Endurance Workout

    Peruskuntosykkeillä 2 kierrosta. (sama kuin edellisviikolla)

    Ski 9min + 1min lepo
    Row 9min + 1min lepo
    Bike 9min + 1min lepo

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
    Bench Press
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

  • Back Squat Strength

    Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/hamstrings
    Warm up with 2 sets of 10 reps of dumbbell back squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Back Squat
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

  • Monday Accessory work / Cool down Workout

    Accessory Work
    EMOM 12
    odd : Double unders x 20-40 reps
    even : Kipping hspu x 30-40% of max reps

    Cool down
    2-3 min light cardio
    1+1 min quad strech
    1+1 min banded bully strech
    1+1 min forearms streching

  • Lauantai 25.9. Workout

    Mobility

  • Partner WOD Workout

    Warmup
    3 rounds
    10 squats
    10 pass throughs
    10 ring rows
    then
    normal warmup

    5 minutes to get out barbells for deadlift

    EMOMx12
    1 - 5 box jumps
    2 - 5 wallballs
    3 - 5 deadlifts
    4 - 5 pullups

    Teams of 2
    50 Lateral Box Jump Burpees (20)
    100 Wallballs (20/14)@10 FT
    100 Deadlifts (155/105)
    50 Pullups
    1 Person Works 1 Person Runs 200m or rows 250m