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

  • Front squat 5.0 Strength

    4x5 Front squat

  • Extra Credit 05-09-2022 Workout

    Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s
    +
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Got to love em Workout

    For time
    20-30-40-50-60 DU
    5-10-15-20-25 Thruser 50kg

    TC:15min

  • Skill practice Workout

    Practice 30 - 60min skills of your choice.
    Strenght or technique.

  • WARM UP Workout

    EMOM 12
    1) 20m Animal walk
    2) 5 Wall squats + 10 alternating
    cossack squats
    3) 10 Banded good mornings + 10
    banded press
    4) 5+5 Windmills with KB/DB

    2-3 x perfect stretch (both sides

  • Mirri 4.9.22 Strength

    12 x boxover
    AMR HC 45kg
    2min/1min

  • Conditioning 04-09-2022 Workout

    EMOM x 15:00
    Min 1: 90m Front Carry @moderate weight (use stone, bag, bar, KB, anything!)
    Min 2: Max Sustainable Burpees
    Min 3: Rest
    - Goal: Same score on burpees each round with challenging effort.

  • Strength 04-09-2022 Workout

    Superset x 3 work sets

    Single Arm DB Floor Press x 8-10 each
    Rest 60s
    Barbell Zercher Goodmorning x 6-8 @light/moderate weight
    Rest 60s

  • Sunnuntain jumpat Workout

    Ylläpitoa
    Rive ja työntö 3+1@60kg, 70kg ja 80kg
    2+1@90kg, 1+1@100kg,110kg ja 120kg, työntö ei onnistunut 120kg
    Tempaus 3x60kg ja 70kg, 1x80kg ja 85kg, 90kg fail
    Etukyykky 2x110kg,120kg ja 130kg.

  • HS Skill Training Workout

    3 sets:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ——————————————————
    4 sets:
    10 HS Walking Steps (standing still), with spotter
    - Rest as needed
    ——————————————————
    HS Walk around the box (feet on the box), left +
    10 Shoulder Taps in High Plank
    Rest 2min
    HS Walk around the box (feet on the box), right +
    10 Shoulder Taps in High Plank