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

  • hills Workout

    400 calorie workout

  • 2/25/20 Workout

    Warm up (10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    PWR(12)
    2 power cleans on the minute for 6 minutes
    or
    4 bk squats every 2:00 minutes x5

    WRK(28)

    WRK 8
    run for meters

    rest 2:00

    WRK 8
    4 pull ups(any variation) or bmu
    6 wallballs 16/12 or 20/14
    8 sit ups or ghdsu

    rest 2:00

    WRK 8
    row for meters

    Opt(12)
    Iso
    superset 4x10
    curls + overhead extensions

    Finisher
    100 russian twist
    1:00 quad stretch

  • Omaa säätöä🙏 Workout

    Bike 100cal
    Olkapäälämmittely x2
    Lunge 5x8
    Shoulder press 5x8
    Iso pallo, selkä+vatsa 5x10
    Russiantwist tabata
    Bike 100cal

  • Conditioning Workout

    A.

    EMOM x12min

    1. 100m shuttle run

    2. 3-4 wall climb

    3. 20m bear crawl

    4. rest

    B.

    AMRAP 20 min

    20m walking lunges

    40m heavy farmer carry

    40 push ups

    20 deadlift double DB/KB

  • Takomo Next Level Workout

    EMOM 4 x 3
    1 min rest between EMOMS

    A.) EMOM 4
    High hang power snatch 3 reps @50% 1RM

    B.) EMOM 4
    Hang power snatch 3 reps @55-60% 1RM

    C.) EMOM 4
    Low hang squat snatches 3 reps @55-60% 1RM

    D.) Bar Muscle up practise
    3-4 UB sets

    E.) 3 sets
    16/13 cal Bike
    12 burpees to target
    20m single arm DB OH walking lunge (10/10m) 25/17.5kgs
    rest 60 sec

    -try to go pretty hard but also try to maintain round times as close as possible.

  • 250220 Metcon Workout

    5 rounds
    20 wall ball 20/14 lbs
    15 deadlift 70/50 kg
    10 burpee

    TC: 18 min

  • Joken voimaohjelma raskas veto Workout

    Maastaveto
    8x
    8x
    8x
    2x8x
    Hyvää huomenta
    8x50
    8x60
    8x70
    8x80
    Leuanveto eriotteilla
    4x8 toistoa puhtaasti
    Fatbar
    8x60
    8x80
    8x100
    8x120kg
    Seuraavalla kerralla 5kg lisää sarjoihin

  • COOL DOWN Workout

    5min Row/Airbike/Bike nose breathing only

    Perfect Stretch video

  • 24.2.2020 Masters SM Workout

    Rive + työntö 5 x (2+1) x 80%

    Tempaus taskuilta + tempaus 5 x (1+1)x75%

    Rive otteella työntö 5x3x110%

    Etukyykky 1x4x78%, 1x83%, 1x4x78%, 1x86%, 1x4x78%, 1x88%

  • 24.2.2020 Workout

    5 x Max reps Strict HSPU

    rest 2:00 btw sets.