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

  • Build it Workout

    20-30-40
    - side flys
    - landmine twist
    - banded shoulder ext. rotations

    40-30-20
    - barbell side bent (16-26-36)
    - clamshell to side plank
    - cuban press

    EMOM 9-12
    1. 30sec side plank/ side
    2. 40sec front flys
    3. 50sec alt curtsy squats

  • Muscle & Power, YV1 Strength

    Push jerk 4x6 reps

  • 6.11.2023 PK Strength

    Back Squat

    6 x 6 @ 80%

  • Clean Deadlift Strength

    7 sets of Clean Deadlift
    Set 1: 3 @80% of 1RM Clean
    Set 2: 3 @85%
    Set 3: 2 @90%
    Set 4: 2 @95%
    Set 5: 1 @100%
    Set 6: 1 @105%
    Set 7: 1 @110%
    - No mixed grip
    - Rest 2min btw sets

  • 1RPM Back Squat Strength

    4 Trys

    1RPM Back squat

  • EasyWOD 6.11.2023 Workout

    Voima
    E3MOM, 5rds
    Deadlift x4
    -tangolla
    -nouseva paino

    WOD
    5 rounds 35s work/25s rest
    Wall ball
    Shuttle run/Ergo

  • Main site 231030 Workout

    5 rounds for time:

    ♀ 25-lb DBs ♂ 35-lb DBs

  • OPTIONAL ENDURANCE Workout

    WARM UP
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    AMRAP 40-60min
    4min easy machine
    20 kbs@32/24kg
    20+20m farmer carry
    20s hollow hold
    20 sit up
    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • 28.10.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Core Finisher Workout

    EMOM10:
    a) kb pass through
    b) side plank (odd rds L, even rds R)

    Work 30-45s / min.