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

  • "Timon & Pumba" Workout

    6 Rounds For Time:
    30m Farmers Carry 2x40/30kg DB
    50 DU
    10 Power Cleans 43/30kg
    1:00 Rest btw rounds

    TC 5:00 / round.

  • Warm up Workout

    • 45s. Row/Bike - Walk out + Push up
    • 45s. Row/Bike - Squat + twist + Hip up/down
    • 45s. Row/Bike - One hand KB swing

    • 45s. Row/Bike - Qoblet squat

    • Mobility...

    • Front squat:
      8x ~30%
      6x ~ 45%
      4x ~ 60%
      2x ~75%

  • Thursday Optional Cardio or Rest Day Workout

    Optional easy pace cardio for today
    Pick 2 machines from these
    Air bike, Row, Ski , Run, Bike erg/ watt bike
    then do : 5-4-3-2-1 minutes of each machine alt time.
    Perform 20-30 du's and 10-15 abmat sit ups
    after finishing 5/4/3/2/1 min round of 2 machines.
    you will do du's and abmat sit ups total 5 times.

    Purpose is to go with 60-70% effort the whole
    session and recover your body, make solid
    aerobic pace workout.

    Other option for cardio is to go outside and do:
    12-15 rounds (36-45 mins)
    1 min fast walk + 1 min jog + 1 min light run

    Midbody work after "run"
    3 rounds
    20 alt leg v-ups
    20 russian twists (bodyweight, feet off the ground)
    20 birddogs (alternating times/sides)
    rest 1 min

    Mobility drills
    2+2 min couch strech
    2+2 min banded overhead strech
    2+2 min calf/achilles strech against wall / rig
    2+2 min wall pec strech

  • Warm up Workout

  • WOD, UHn parkkis Workout

    5min AMRAP
    10 Työntö
    10 Kyykky
    50m juoksu

    2min tauko

    5min AMRAP
    10 Riveä
    10 punnerrus
    50m juoksu

  • Penkkipunnerrus Strength

    5 x 4

  • Back squat Strength

    Back squat 1 x 5

  • WOD Workout

    2 rounds
    21 thrusters*
    20 cal row/14 cal bike
    15 thrusters
    20 cal row
    9 thrusters
    20 cal row

    20:00 time cap

    Rx weight
    *1st round thruster weight 45/35
    *2nd round thruster weight 75/55

  • Warm up and strength Strength

    3:00 easy bike or row
    Then
    20 passthroughs

    Barbell warm up snatch grip

    Power Snatch waves
    3 reps @ 65%
    3 reps @ 70%
    2 reps @ 75%
    2 reps @80%
    1 rep @ 85%
    Repeat but add 5% weight to each round
    *rest as needed between sets but need to complete both rounds by 15:00

  • WOD Workout

    WOD
    0:30 on / 0:30 off x 8 (8:00 total)
    Max calories Assault bike