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

  • Meira Nova On Ramp Workout

    3 x parin kanssa aikaa vastaan

    200 m soutu
    10 thruster

  • Makia HIIT 4M1 Workout

    4 liikettä / 5 kierrosta / aikaa vastaan
    1. 20 x kahden käden etuheilautus (M24/N16kg)
    2. 15 x vatsa
    3. 10 x hyppy boxille
    4. 5 x yleisliike

  • Athens Throwdown Wod 2 Workout

    135 min

    1.Warm up & prep for ATQ Wod 2
    A. Row & assault bike
    B. Mobility & breathing
    C. Movement prep: SU, BJO, DBS
    D. 3 rounds: 10 DBS + 20 SU
    E. 2 rounds: 20 s. row sprint, rest 40 s.

    2.ATQ Wod 2
    A. 15 min AMRAP:
    10 BJO
    12 cal row
    20 DBS @ 20 lbs
    10 BJO
    12 cal row
    40 SU
    Result: 396 reps (20 SU on round 4)

    3.Cool down
    A. 30 min easy bike

    4.Practice for events 1 & 3
    A. Front squat & push press
    - 25 kg

    B. Bar facing burpee & pull ups

    C. 2 sets of:
    12 push press
    12 front squat
    12 knee raises

    D. 1 set of:
    20 bar facing burpee
    10 pull ups

    E. 1 set of:
    20 deadlift @ 45 kg
    10 bar facing burpee
    10 pull up

    4.Cool down
    5 min bike + hip release

  • Athens Throwdown Wod 3 Workout

    100 min
    1.Warm up & prep. for ATQ #3
    A. Mobility + breathing for 10 min
    B. Ergs for 3 + 2 + 2 + 1 min
    C. Movement prep: bfb + pull ups
    D. DL prep: 35 45 65 kg
    E. 1 set of: 5 DL 45 kg + 6 bfb + 5 pull up + 6 bfb + 5 DL 65 kg

    2.ATQ #4
    A. FT:
    20 DL 45 kg
    20 BFB
    10 pull up
    20 BFB
    20 DL 65 kg
    Result: 3.58

    3.Cool down
    A. 30 min easy bike
    B. 3 sets of:
    10 jefferson curls
    90 s. banded spinal decompression

  • Push press 5 pyramid Strength

    Add 5 kg for each round until 1 rep
    Then remove 5 kg for each round

  • Push press Strength

    Push Press
    5x3

    1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

  • Sotilaspenkki Strength

    Sotilaspena

  • High Hang Snatch 4x3 Strength

    Four sets of three High Hang Snatches.

  • Makia HIIT 4M3 Workout

    4 liikettä / 4 kierrosta / työaika 30 sekuntia / lepoaika 30 sekuntia

    Tee liikettä 30 sekuntia ja pidä sitten 30 sekunnin lepo, jonka jälkeen siirry seuraavaan liikkeeseen. Yht.aika 16 min.

    1. vuorikiipeilijä
    2. askelkyykky vuorojaloin
    3. jalkojen pyöritys selältään, kahvakuula
    4. yleisliike + boxihyppy

  • Athens Throwdown Wod 1 Workout

    140 min
    1.Warm up & prep. for ATQ Wod 1
    A. Mobility & breathing
    B. Ergs for 3+2+2+1 min
    C. Squat warm up w/ band & KB
    D. Movement prep: knee raises, front squat, push press
    E. 2 sets of: 6 + 6 + 6 PP, FS, KR

    2.ATQ Wod 1
    A. 5 RFT:
    12 STOH 25 kg
    12 FS
    12 hanging knee raises
    Time: 5.45

    3.Cool down
    A. 30 min easy AB

    4.Accessory
    A. 3 sets:
    5 + 5 TGU @ 8 kg KB, slow tempo

    B. 3 sets:
    10 curl up w/5 sec. pause
    35 s. side plank hold
    20 bird dog

    C. 3 sets:
    8/s. bicep curl @ 25 lbs