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

  • F.U. Corona WOD #44 Workout

    3-5 rounds
    20 x Reverse Lunges (10 per leg)
    10 x Split Jumps (5 per leg)
    20s-50s Lunge hold per leg
    There is no rest between the movements, but after each round there is a rest of 1:30min-2min

    Then
    Finisher
    50-100 x Crunches
    +
    Side Plank :40-1:40 (accumulate)

  • Box P 27-04-2020 Workout

    STRENGTH
    Power Snatch: 10 x 2 @70%, every 90s.
    - perform 3-4 warm-up sets
    - Goal: Smooth 1st pull, explosive 2nd pull and aggressive turn-over for 10 sets of 2.

    CONDITIONING
    "Karen"
    Details there

    EXTRA CREDIT
    1a) Banded Pull-throughs: 4 x 15. No rest.
    1b) Glute Hip Thrust - Bodyweight: 4 x 10. Rest 60s.
    - squeeze top of each rep for a 1 one thousand.

    COOLDOWN
    - 5 Minutes of Recovery on Bike or Rower
    - Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Home WOD 2. Kehonhuolto Workout

    3-5 kierrosta,
    30 sekunttia työ, 30 sekunttia lepo

    Tee siis jokaista liikettä 30 sekunttia, lepää sen jälkeen 30 sekunttia. Toista 3-5 kierrosta kaikki liikkeet.

    Liike 1. alaspäin katsova koira yhdellä jalalla + rutistuts
    Liike 2. pöytäpito
    Liike 3. leijona - rapu
    Liike 4. lintukoira
    Liike 5. risti-ikkuna
    Liike 6. lapapunnerrus alaspäin katsovassa koirassa
    Liike 7. takareiden avaus

    Ohjevideo:

  • First Grip, Then Rip Workout

    [On the 0:00]
    For Time:
    21 Burpees
    1 Round of “Dumbbell DT”
    18 Burpees
    1 Round of “Dumbbell DT”
    15 Burpees
    1 Round of “Dumbbell DT”
    12 Burpees
    1 Round of “Dumbbell DT”

    [On the 10:00]
    For Time:
    21 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”
    18 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”
    15 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”
    12 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”

  • Kehonhuolto Workout

    3 kierrosta

    Kööpenhamina pito 30sek per puoli

    Ylävartalon kierto dynaamisessa askelkyykyssä 5/5

    Rintakehän avaus 10

  • Home workout 280420 Workout

    AMRAP 12
    12 ”Lunge-Lunge-Squat”
    18 Sit-ups
    24 Lateral Skater Jumps

  • Punttitunti, yläkroppa, penkkipunnerrus 2 RM Strength

    Penkkipunnerrus 2 RM

  • Full body decreasing ladder Workout

    10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
    Burpee
    Push up
    Sit up

  • Endurance WOD Workout

    Endurance WOD

    4 rounds for consistency:

    2 min ski
    1 min med ball clean 9/6kg
    2 min rest
    2 min row
    1 min box over w/med ball 9/6 kg
    2 min rest

    *Pidä hyvä tasainen pace koko jumpan ajan!

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    Run 200m
    4 Walk out + Push up
    4+4 Spider lunge + twist
    8 Squat jumps

    Mobility:
    - Shoulders
    - Lunge complex
    - Pigeon stretch
    - Couch stretch
    - Ankles/Calves
    - Wrists stretch

    2 rds:
    3-5 Deadlift
    3-5 Power clean
    3-5 Front squat

    2 rds:
    Run 200m
    4-6 Squat cleans

    B.
    Practice Handstand (walk) ~15min.

    C.
    For time:
    10-9-8-7-6-5-4-3-2-1:
    Squat clean (w/ 2x DB/KB)
    Run: 200m (2x100m)