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

  • Harri v. Strength

    Jumppa.

  • WOD 22.10.2021 Workout

    30 min PK
    800m jog
    30s HBH (hollow body hold)
    10 cossack squats alternating
    20 russian twists (light weight)
    30 s dead hang on pull up bar
    10 goblet squats (light weight)
    10 table lifts
    30s+30s side plank

  • HS + Shrimps vol 2 Workout

    1A) Hand stand 5x12s
    1B) shrimp squat 5x8 alternating

  • Päivän treeni 19.10 Workout

    Amrap 7
    10 Goblet squat
    10 Vuorikiipeilijä vino
    10 Vaakasoutu

    Amrap 7
    10 Lattiapenkki kp
    10 Hollow rock
    10 Supermies

    Amrap 7
    10 Pystypunnerrus
    10 Etuheilautus
    10 Dead bug

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max
    Log max reps in comments

  • MAYFLY PRO TRACK Workout

    A,
    Each for time:
    Row 2000 m
    Row 1500 m
    Row 1000 m
    Row 500 m

    Rest as needed between efforts.

    Complete as:
    Row, 2000 m- rest 4 mins
    Row, 1500 m- rest 3 mins
    Row, 1000 m- rest 2 mins

    Complete at an RPE of 7-8/10 on each interval.

    B,
    4 rounds for quality of:
    10 Forearm Plank Seesaws
    10 Slamball clean 50/30kg
    Hollow Rock, 20 secs
    Rest 1:30

  • WOD 19.10.2021 Workout

    12 min EMOM
    10m sprint
    6 burpees
    10m sprint
    6 burpees

  • AMRAP 20min. Workout

    30/24 cal Row / Bike
    15 Push up
    30 Air squat

  • Warm up Workout

    • 2-3 min. Row/Run/Bike

    • 60s. Spider lunge + twist

    • 60s. Up/down dog

    • 60s. Shoulder rotation w/ stick

    • 3x
      6-8 Snatch grip Deadlift
      6-8 Muscle snatch
      6-8 Press behind neck
      6-8 OHS

    • Mobility...

  • Back Squat Strength

    Back Squat
    Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell back squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments