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

  • Conditioning Workout

    18'EMOM
    1: 16/12 cal row
    2: 30" DU practice
    3: 10 plate GTOH @20/10kg

    after workout core stability

    4rnds for quality
    5/5 KB halo on one leg (change leg with the change of direction)
    8/8 alt. V-up
    5/5 KB figure 8s

  • WOD 22/04/25 Workout

  • Power clean and push jerk Strength

    4x2x1+1 ( 1 reps = 1+1 and 1+1)

  • Bent over row 3x7 Strength

    Use a barbell.

  • Main site Monday 250421 Workout

    For time

  • DU / Thruster 30-20-10 + DU / Lunge 40-30-20-10 Workout

    Conditioning
    For time:
    30-20-10 reps:
    • Double Unders
    • Dumbbell Thrusters 35/25#
    Then, 40-30-20-10 reps:
    • Double Unders
    • Dumbbell Lunges 35/25#
    Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete both sets.

  • Deadlift 10-8-8-6-4 Strength

    5 sets of 10, 8, 8, 6, 4 reps:
    • Deadlifts
    Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

  • Shoulder press 10-8-8-6-4 Strength

    5 sets of 10, 8, 8, 6, 4 reps:
    • Shoulder Presses
    Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

  • Back Squat 10x3 Strength

    10 sets:
    • 3 Back Squats
    Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

  • PTG TI 22.4. klo 10 Workout

    LÄMMITTELY
    n. 60s. / liike
    1. Etujalka stepperillä askelkyykky oik.
    2. Etujalka stepperillä askelkyykky vas.
    3. Kyykky - eteentaivutus
    4. Pakara istuen / boksilla kk kanssa oik.
    5. Pakara istuen / boksilla kk kanssa vas.
    6. Kädet korokkeella - polvien koukistus kohti lattiaa
    7. 3 suunnan käsien nostot päinmakuulla
    8. Kobra - lapsen lepoasento / akk

    VOIMA
    Kiertoharkkana - 3 x 30s./20s.
    1. Askelkyykky sivulle vuorojaloin
    2. v-nostot istuen
    3. Vipunostot selinmakuulla
    4. Istumaannousu lp kanssa

    TABATA
    1 A) Lankussa ristikkäisten raajojen ojennus (haastavampi: kuulan siirto)
    1 B) seinäistunta

    2 A) Hiihto
    2 B) Around the world kk