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

  • 12 min amrap Workout

    12 min amrap

    Start with 1 rep each and add 1 rep every round.

    Clean&jerk 50/32.5kg
    Toes to bar
    Burpee bar over

    First round 1-1-1, second round 2-2-2...

  • VKO5 Treeni 1B Workout

    10 x 1 min on / 1 off
    Vaihdellen vuoroin A ja vuoroin B, molemmat viidesti.

    A 9 cal soutu + maksimitoistot wall ball

    B 9 burpee + maksimitoistot boksihyppy

  • VKO5 Treeni 1A Workout

    Tempaustekniikkaa

    Etsi päivän raskas paino kompleksiin:

    1 raaka tempaus
    1 tempaus kyykkyyn riipusta
    1 valakyykky

    • Perään - Ota 10-20% painosta pois ja tee:

    EMOM8
    1 raaka tempaus + 1 valakyykky

  • Bike, d-ball carry & GHD Workout

    5 rounds
    10 cal bike
    30m d-ball carry (50kg)
    10 ghd sit ups

  • Shoulder press 2-5-2-5-2-5 Strength

    Shoulder press 2-5-2-5-2-5

  • Wod roulette / end of january Workout

    Emom 30
    1. 12 x ohs (40/25 kg)
    2. 3 x clean (90/60 kg)
    3. Rest

  • Clean & jerk monday Strength

    Emom8
    3 power clean + 2 jerk

  • 1/29/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    15 crossbody crunch
    10 pik-n-grass

    GRT(25)
    WRK for 25
    12 alternating deadlift
    8 body builders
    4 ring row/bent over row/strict pull up
    two second hold at the top
    2 half turkish get up
    Don't speed through movements-move safely and consistently through the movements

    Finisher
    30 flutter kicks
    1:00 samson stretch

  • 1/28/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    15 crossbody crunch
    10 pik-n-grass

    WRK(24)
    WRK 3:00 REST 1:00 x6
    24 hvy jump rope/jump rope
    6 goblet squats(3 sec down/3 sec hold)
    24 plyo jumps
    6 reverse lunge w/knee up(control the movement throughout)
    pick up where you left off each round

    Finisher
    20 side bends per side
    1:00 hamstring stretch

  • 1/27/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    15 crossbody crunch
    10 pik-n-grass

    GRT(25)
    Move for 25:00 mins
    10 farmers press(kb hold at shoulder right-5 dumbbell press left, then switch)
    50m farmers carry
    100m run
    50m farmers carry
    10 tricep dips or overhead extension

    Finisher
    :30 second side plank per side
    1:00 hamstring stretch