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

  • Tan Workout

    4 kierrosta

    5 takakyykky (70/50)
    10 boxihyppyy (60/50)
    15 kahvakuulaheilautusta (24/16)

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • Extra Credit 15-04-2022 Workout

    Overhead Single Arm KB Carry 30 Meter trips in 5:00 @ 24/16kg
    * Favor your weaker arm. Score = total complete trips
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Muscle Endurance 15-04-2022 Workout

    Superset x 3 rounds

    Supinated Grip Barbell Rows x 10
    Rest 30s.
    Trap 3 Shrugs x 10-10-10
    Rest 30s.

    • Not too heavy, focus on great quality and range of motion

  • Run 60min Workout

    Run 60min

    Result as distance.

  • Bodyweight Training 15-04-2022 Workout

    A)
    Rope Climb
    Accumulate Volume 8-10 reps
    Options: Legless, Legs, Half Way, Rope Rows 4 x 10

    B)
    Strict Handstand Push-Up
    4 x 5-6. Rest 90s.
    Options: Deficit, Floor, 1-3 pads, Box Pike Push-Up 0-3 pads, Floor Pike 0-3pads, DB Strict Press Seated 4 x 6

  • Weighted pull up Strength

    Weighted pull up 3x6x12.5
    Bodyweight 2x10

  • 41 EMOM Workout

    10 push-press 50kg
    1 min erg
    10 kb side bends heavy kb 32kg
    1 min du
    10 kb side bends (opposite side)
    1 min erg

    Same erg everything, alternate between du and erg

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • Front squats Strength

    Front Squat 3x1x95%