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

  • WOD Workout

    WOD
    16 min AMRAP
    10/8 cal bike
    15 goblet squats 53/35
    20 AKBS 53/35

  • Warm up and strength Strength

    3 rounds
    1:00 jump rope
    10 walking lunges
    :30 Sampson stretch right side
    :30 Sampson stretch left side

    Strength
    Back rack reverse lunges
    E2MOM x 6
    12 reps (6 per leg)

    • aiming to add weight 2-3 times throughout

  • B. Primer Workout

    FT:
    4 SB cleans 150 lbs
    2 parallet HSPU
    4 SB cleans
    4 parallet HSPU
    4 SB cleans
    6 parallet HSPU
    4 SB cleans
    8 parallet HSPU
    4 SB cleans
    10 parallet HSPU

  • Warm up Workout

    2min. Row/Bike/Run

    2 rds:
    5-8 Ring row
    5-8 Push up
    8-10 Air squat

    1min. Row/Bike/Run

  • 17.7.2020 Workout

    Voimatempaus

    5 x 2 x 40-50% (Te)

    Voimarive + raakarive + Raty

    6 x (1+1+1) x 45-65% (Ty)

    Rive + työntö samaan vauhtiin + työntö alas tiputuksesta

    6 x (1+1+1) x 65 - 75% (Ty)

    Vatsaralli 20 minuuttia. Työtä 40 sek. lepo/vaihto 20 sek.

    Deadbud
    Varpaat kahvakuulaan
    Russian Twist
    Suorinjaloin maastaveto, tanko + painoja
    Lankku

  • 17.7.2020 WOD Workout

    Running o'clock
    AMRAP 10
    Bar Muscle Ups
    AMRAP 10
    Handstand Push Ups
    AMRAP 10
    Power Clean 80/60kg

  • Pull-up 6/6/8 Strength

    Three sets of pull-ups with 6, 6, and 8 reps respectively. Add weight if possible.

  • Ring dip 6/6/8 Strength

    Three sets of ring dips with 6, 6, and 8 reps respectively. Add weight if possible.

  • HOME WOD 24 Workout

    WARM UP
    10min cardio
    Warm up hips and legs for 5-10min

    STRENGTH/SKILL

    3x max hold wall sit. rest 60sec between sets.

    then..
    4x30 calf raises. Rest 60 sec between sets

    WORKOUT
    Hill sprints
    1. find a hill
    2. mark aprox 60 - 70 meters. (Good runner ? then 70m)
    3. Do 4x all out effort sprints with 90sec rest between sets.
    4. Every run should be maximum of what you can do. No pacing !!

    COOL DOWN
    5 min calm breathing and foamrolling legs.

  • 160720 Workout

    10 RFT
    5 HSPU
    1 complex
    5 Double KB squat clean
    1 complex

    1 complex = 3 T2B 2 pull up