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

  • Back squat 3x5 Strength

    A: Back squat 3x5
    B: snatch pull 4x2
    C: Knee extensions 3set
    D: Seated leg curls 1set

  • 4x6 weighted chin-ups Strength

    4x6 weighted chin-ups

  • Good morning 3x8 Strength

    3x8 /3min

  • TURKISH get up Strength

    Find your 1+1RM

    Start from the ground

  • Strength Strength

    Kipping HSPU 4x8

  • Peruskuntolenkki Workout

    60min:

    • Juoksu/hiihto/soutulaite/kuntopyörä (peruskuntoalueella eli oikeasti kevyesti. Jos teette sykemittarilla, niin 120-125bpm).

  • 2/1/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    WRK(24)
    WRK 5:00 REST 1:00 x4
    8 half burpees
    8 hand release push ups
    8 pop ups(sit to a box or seat, and jump up)
    8 air squats
    8 tuck jumps
    start each round where you left off the previous round

    Finisher
    50 round the world
    1:00 samson stretch

  • 2/2/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    BW Strength(5)
    On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

    WRK(24)
    WRK 10:00-REST 4:00-WRK 10:00
    5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
    5 db/sb/bb hang cleans
    5 db/sb/bb push press(3 second hold at the top)
    5 body builders(3 second hold in the up)
    5 v-ups

    Finisher
    50 bicycles
    1:00 hamstring stretch

  • 2/3/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    RCVR(30)
    walk, jog, bike, move

    Finisher
    1:00 chest opener
    1:00 quad stretch

  • 2/4/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    Optional(8)
    E.M.O.M 8-strength/core

    Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

    Odd-5 body saws

    WRK(27)
    WRK 7:00 REST 2:00 x3
    20 single arm dumbbell hang to overhead
    40 heavy jump rope/jump rope
    20 floor bridged tricep extension
    40 heavy jump rope/jump rope
    20 breakdancers
    40 heavy jump rope/jump rope
    200m run

    Finisher
    50 double crunch
    1:00 butterfly stretch

    See link for breakdancer demo and bodysaw