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

  • HOME WORKOUT 030420 #2 Workout

    For time:
    6x10 DB OH lunge step (step forward and back) 20/15kg
    Start each set of 10 with 3 Devil presses.

    Eli vuoro käsillä aina kymmenen toistoa per käsi. Aloita jokainen, myös ensimmäinen 10 setti 3lla devil pressillä, DB koko ajan samassa kädessä.

  • Accessory work Workout

    Accessory work

    4-5 rounds:

    8-12 DB bench press – heavy

    8/8 chainsaw row – heavy

    Rest 1-2min btw movements

  • Woima Home Workout 11. Workout

    Warm Up
    2 ROUNDS (w/ DB/ KB or Backpack)
    40 Single-Unders (Double-Unders in 2nd round)
    12 DB Deadlift (6 each)
    12 DB Push Press (6 each)
    12 DB Front Rack Alt. Lunges

    3 Rounds For Time:
    200 Meter Run/ 20 Burpees
    20 Single Arm Hang Dumbbell/ Kettlebell/ backpack Snatches
    200 Meter Run/ 20 Burpees
    20 Single Arm Dumbbell/ Kettlebell/ Backpack Power Cleans
    200 Meter Run/ Burpees
    20 Single Arm Dumbbell/ Kettlebell/ backpack Thrusters

    *On all db/ kb/ bp movements, alternate hands every 5 repetitions

  • "HOME WORKOUT" Workout

    A.
    Easy Run 5-10min.
    +stretch

    B.
    5-8x
    Run: 4min.
    Walk 2min.

    • Go hard/moderate pace.

    C.
    Walk 5-10min.
    + stretch

  • ADDITIONAL BODYWEIGHT HOME WORKOUT Workout

    WARM-UP

    3-4 rounds:
    7 Burpee
    7 V-Up
    7+7 Reverse Lunge

    Lunge Flow video

    GYMNASTIC STRENGTH

    3-5 rounds, rest as needed between

    1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top

    2) 10-15 Couch/Chair Dip

    3) 3-10 Table Row video /Single Arm Door Frame Row video, tempo 30X1

    4) 10-20 Single Leg V-Up

    Finisher: “Bring Sally Up with Air Squats”

    Play “Moby- Flower”. When the lyrics say, “bring Sally down” get into your bottom position of the squat. When you hear “bring Sally up” stand up. Hold the bottom position with perfect form. Don’t cheat!

    RPE 3-4

    COOL DOWN

    3-6 rounds of Body Flow video

  • Workers day Workout

    Work 50 min.
    20m prowler
    20m sandbag carry
    20m farmers walk
    20 med ball over the shoulder (50/35 lbs)
    20 sledgehammer strike

  • Onsdag 1/4 2020 Workout

    3 rounds
    box HSPU xSubmax
    Hollow hold x30-45sec
    2min rest
    +
    10min emom
    Odd: 10x thrusters 35/25kg
    Even: Row 45sec@moderate to gard pace*
    *Goal is to row faster every time.

  • Ke 1.4.2020 Kisa maastaveto Strength

    Maastaveto 5x1x90%
    Leuanveto 5x8-15
    Linkkarit 5x12-20

  • Run blast Workout

    3 rounds for time,

    1. 400m run+Quad blast+1 round walk
    2. 400m run+24 thruster+1 round walk
    3. 400m run+24 devils press

    Quad Blast:
    25 x ilmakyykky
    24 x askelkyykky
    24 x hyppyaskelkyykky
    15 x kyykkyhyppy

  • Puistovoimailua vol.2 Workout

    3 rounds:
    6-10 strict pull-up
    8-12 shoulder press
    15-20 push-up
    6-10 strict t2b