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

  • Treeni 4 Workout

    Easy Pace Cardio
    Warm Up
    Sledge Push/Pull for 5 minutes (light) + Mobility drills for 10 minutes
    then movement prep and start workout

    Emom 12 or 16
    1 - 40 sec easy/recovery cardio
    2 - 5 power snatches @50-60% of 1rm
    3 - 40 sec easy/recovery cardio
    4 - 5 squat clean thruters @same weight

    Emom 12 or 16
    1 - 40 sec easy/recovery cardio
    2 - 3-6 bar muscle ups / banded bar mu
    3 - 40 sec easy/recovery cardio
    4 - 7.5-15m HS walk or 2-3 wall walks

    2 min rest bwn emom's

    Accessory Work
    3x12 banded strict pull ups
    3x12 bicep curls with barbell
    3x12 V-ups
    rest as needed

  • 17.11.2023 Toes-to-Bar Workout

    Toes-to-bar drills

    Kipping Toes-to-Bar Complex – 2 to 3 sets

    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    Rest 30-seconds b/t sets (set = all 3 movements)
    +
    5-10 Progressive toes-to-bar swings with straight legs*
    * Each swing gets higher and higher

  • Clean Deadlift Strength

    7 sets of Clean Deadlift
    Set 1: 3 @90% of 1RM Clean
    Set 2: 3 @95%
    Set 3: 2 @100%
    Set 4: 2 @105%
    Set 5: 1 @110%
    Set 6: 1 @115%
    Set 7: 1 @120%
    - No mixed grip
    - Rest 2min btw sets

  • Pulling & Pushing Workout

    3 rounds for time:
    12 DB Bench Presses 2x22,5/15kg
    1 Rope Climb 4m
    12/10cal Ski or Row
    12 Push-ups
    12 DB Bent Over Rows 2x22,5/15kg
    - Rest 1min btw rounds

  • Ke 15.11.2023 kisa: pääliikkeet Workout

    Kyykky 1x85%

    Penkki 1x85%

    Maastaveto 1x85%

  • 27.11.2023 Basic Wod Workout

    AMRAP 3

    10 Wallball
    10 Box Step-Ups

    Rets 2 Minutes

    AMRAP 3

    10 Kettelebell Swing
    10 Burpees

  • La 25.11.2023 perus: penkki2 Workout

    Sotilaspenkki käsipainoilla 5x10
    -3s stoppi + hyvä venytys

    Ojentajapunnerrus maaten 4x8–5
    -otsalta

    Leuanveto (kapea kahva, kämmenet vastakkain) 3x max.toistot TAI ylätalja, kapea kahva 5x8-15

    Yhden käden kulmasoutu 2x30 / käsi

    Hauiskääntö tangolla 2x50

  • Conditioning Workout

    2 sets of :
    3 mins REST between sets

    Partner Workout
    Partner A completes :
    2 rounds of :
    15/12 cal row
    15 single arm DB cluster @22,5/15kg (total reps)
    15 kipping pull up/ jumping pull up

    Partner B completes :
    AMRAP of
    6 push up
    12 sit up
    24 double under

    Switch When partner A finished and B will do the two rounder and A will do the AMRAP!

    Total timecap : 32 mins

  • 16.11.2023 EasyWod Workout

    AMRAP 5

    10 Hang Dumbbell Clean 2x22,5/2x15kg
    10 Box Jumps 24"/20"
    5 Pull-Ups

    Rest 3:00

    AMRAP 5

    10 One Arm Devils Press 22,5/15kg
    10 Box Jumps 24"/20"
    5 Pull-Ups

  • Kipping pull-ups Workout

    -diffrent kipping pull-up drills.