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

  • Strength Workout

    EMOM 10
    odd: strict HSPU x 5-7 reps
    even: weighted negative pull up x 2 heavy slow reps (10-12 sec down)

  • WOD Workout

    "EMOM 16'
    1: D-ball G2S @40/30kg
    2: Wall-sit
    3: Sled drag
    4: Side plank 30""-30""/side"

  • Skill Strength

    C2b pull up 5x8
    Kipping hspu 5x8

  • Bel Air Workout

    AMRAP 15min.:
    40 Double-Unders
    20 Dumbbell Hang CJ (22.5/15kg)
    40 Double-Unders
    20/15 Calorie Row

    • Inside "Bel Air", we have a workout focused on engine management. Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let's change arms every 5 repetitions.

  • Build It #36 Workout

    3 rds
    A1.) Single arm DB row 8 reps /side
    A2.) Lat pull down with band 16 reps
    rest 1 min

    3 rds
    B1.) Tempo sumo DL 8 reps
    B2.) Banded hamstring curl 16 reps
    rest 1 min

    C.) Accessory 3 rds 10 reps each:
    DB bicep curls
    banded triceps with stick
    weighted plank hold 30 sec
    rest 1 min

  • EASYWOD Workout

    Leuanvetovoima:

    3 x 3 negatiivinen leuanveto
    3 x max reps vaakarengassoutu

  • Grunt Workout

    3 big round
    3*
    15* Burpee Box Get Over
    2* Rope Climb
    3' rest BTR

  • 29.5.2019 Workout

    EMOM 15

    minutes 1-5 : 5 x Tng Power clean + push jerk @60/45/35kg
    minutes 6-10: 5 x Tng power clean + push jerk @70/50/40kg
    minutes 11-15 : 1 x Tng power + push jerk, climbing max

  • 29.5.2019 Workout

    For time:

    18-14-10
    DB squat snatch 22kg/15kg alt.
    9-7-5
    Ring MU

    TC 10

  • EASYWOD Workout

    12-9-6

    Raakatempaus sylistä, sopiva paino
    Polven nosto roikunnassa