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

  • 4.10.2021 Warm Up Workout

    Warm Up
    Ergo 5 min
    ...
    3 rnds
    0:30 hang on pull up bar
    3 Shoulder Press
    5 Push Press
    10 Wallball
    10 GHD SU
    30 Double Unders

  • Grunt work & skill Workout

    6 rounds,
    2 min ON, 1 min OFF

    A)
    8 kcal echo bike
    6 slam ball over the shoulder

    B)
    30-50 DU
    12 DB snatch

  • EMOM12 Workout

    1. 6/6 Yhden jalan lantionnosto
    2. 10 Tankosoutu
    3. 5/5 Puolikas turkkilainen ylösnousu
    4. 20-40s Lankku pallon päällä

  • Fredag 8/10 2021 Strength

    Deadlift heavy 5rep of today
    +
    16min emom
    1: Row @ moderate pace
    2: Hang Power snatch x3 @ moderate to heavy weight

  • WOD - Edelman Workout

    0:00 - 15:00

    1 Mile weighted run
    *Alternative: 2000m row or 4800m Assault Bike

    15:00 - 30:00

    10 rounds:
    5 Hang Power Cleans 95/65lb
    5 Push Jerks
    5 Thrusters

    Score = Time

  • Core Workout

    3-4 Kierrosta laatua vastaan:
    12 Puolikas linkkari
    20 Russian twist
    20 Vuorikiipeilijä
    60s Lepo

  • EMOM36 Workout

    1. 40s Soutu
    2. Kahvakuulaheilautus
    3. 40s Pyörä
    4. Burpee
    5. 40s Viivajuoksu
    6. Lepo

  • Movement prep for Kelly Workout

    EMOM - 45 seconds work 15 sec off
    2 rounds

    1: Plate jumps 25#
    2: Box jumps w/ step down
    3: Cossack squats
    4: World greatest stretch

  • MAYFLY PRO TRACK Workout

    A,
    Banded Back Squat 1 Rep (3.week of 3 week cycle)

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a 1RM for the day.

    Strong bands.

    B,
    Olympic Squat 15 Reps

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Narrow stance as deep as possible; be sure to control the movement all the way up and down.

    C,
    Hip Extension 10-10-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    D,
    For time:
    Row, 1000 m
    75 Thrusters@34/25kg
    Goal: Sub 10 min

    E,
    3 rounds for quality of:
    Single Arm Waiters Walk, pick load, R 15m
    5 ATYTs
    Single Arm Waiters Walk, pick load, L 15m
    5 Scap Rotations

    Scap Rotations- forward and back

  • Kunto Workout

    3 Kierrosta: (you go, i go)
    20 Askelkyykky eteen vuorojaloin
    16 Gorilla soutu vuorokäsin
    8/8 Sivulankku kiertäen