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

  • Weighted pull-up 6x3 Strength

    6x3 heavy weighted pull-ups, 2-3 rest between sets.

  • Functional BodyBuilding Workout

    A,
    Back Squat Progression (Week 3)

    1x5 @75% of training max (1 RM 90%)
    1x3 @80%
    1x1+ AMRAP @95%

    Rest 1-2 mins btw sets

    B, Strength:
    3 Sets:
    Single Leg Banded Hip Adduction x15-20
    Single Leg Banded Hip Abduction x15-20

    C, Barbell Workout:

    AMRAP 10 MINS (Partner Wod-Relay Style)
    4 Romanian Deadlift
    5 Front Squat
    6 Front Rack Reverse Lunges
    - unbroken sets
    - for quality

  • 2.5.2024 Workout Warmup Workout

    5:00 BikeErg + 3:00 Jog @ easy
    +
    2 Rounds
    1:00 Run @ easy pace
    0:30 Run @ moderate pace
    0:20 Run @ harder pace
    0:10 Run @ hardest pace
    – Rest 0:30 before BikeErg –
    2 Rounds
    1:00 BikeErg @ easy pace
    0:30 BikeErg @ moderate pace
    0:20 BikeErg @ harder pace
    0:10 BikeErg @ hardest pace

  • Front squat 1rm Strength

    Etukyykyn ykkösmaksimi
    Vapaa aika ja toistot

  • KAHVAKUULA RUUVIKATU Workout

    Kuula kuntopiiri 40min
    45sek on / 15sek off
    5 kierrosta
    - Heilautus (russian tai american)
    - Ergolaite
    - Thruster (1 tai 2 kuulaa)
    - Kylkirutistus roikkuen
    - Rive työntö (1 tai 2 kuulaa)
    - Burpee
    - High pull (1 tai 2 kuulaa)
    - Huili

  • Squat Complex Workout

    1xPause Frontsquat (3-5sec on bottom)
    +
    1xFrontsquat
    + (Re-rack/rest 10-15sec)
    Backsquatx Max rep

  • Shoulder Base A Workout

    Supersetx3
    A) Landmine pressx6-10/hand
    B) 1arm bicep movement you choose x6-10/hand

  • Monday 29-04-2024 Workout

    WARM-UP
    2 ROUNDS
    4/4 Groiners + Twist
    12 Alt. Shoulder Taps
    8 Scap Push-Up
    :15 Dead Hang
    5 Scap Pull-Up

    Into…

    1-2 ROUNDS
    10 Air Squats
    8 Up/ Down
    6 Kip Swings
    4 Push-Ups

    STRENGTH (ALL)
    3x10 Bench Press
    - RPE 5, Moderate

    WORKOUT (PERFORMANCE)

    AMRAP x 16 MINUTES
    12 Knees to Elbow
    18 Up-Downs
    24 Air Squats
    (Score is Rounds + Reps)
    - RPE 7

    WORKOUT (FITNESS)

    AMRAP x 16 MINUTES
    8 Knees to Tricep
    12 Up-Downs
    16 Air Squats
    (Score is Rounds + Reps)
    - RPE 7

    OPTIONAL COOL DOWN (ALL)

    2-3 SETS FOR QUALITY
    10 Alt. Bird Dogs
    10 Alt. Deadbugs
    20 Empty Barbell Curls
    -Rest as Needed b/t Sets-

    https://vimeo.com/938102597?share=copy

  • 1.5.2024 Active Recovery Workout

    3 rounds for quality

    10 Blackburns
    5 e/side 90/90 to external rotation
    10m Inchworms
    5 e/side Elevated ankle lunges
    10 Strict high pulls e/side
    5 Elbow Bridge-ups
    50/35 cal Bike or Row @ 3-4 RPE

  • Back squat 4x8 Strength

    Back squat 4x8