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

  • HOME WOD 5 Workout

    WARM UP
    2 rounds

    20 russian twist
    5 burpees
    10 push ups
    20 scorpion reach ( can be done flat on belly as well. )
    20 Crab reach

    WORKOUT

    Friday pump Emom 35min

    work aprox 40 sec

    Its about feeling your muscles and getting ready for beach season !

    1. Bicep curls ( weights or with rubber band and change grip neutral, supinated ..... )
    2. Rear delt fly ( Side delt and front delt fly)
    3. Single leg glute bridge (change leg after 20 sec)
    4. Sit ups ( try to variate your sit ups every round, crunches, V-situps ....)
    5. Dips ( use Rings, box or chair, squeeze triceps at the top and go no lower than 90degrees at elbow.)

    Be creative with this emom. change movements slightly every round to make the same exercise feel different. Enjoy the pump !

    COOL DOWN
    Stretch biceps and pecs and glutes. 5-10 min foam rolling and breathing.

  • Lauantai 20.6. Workout

    Juhannuspäivä
    Sali kiinni

  • SLIPS practice Workout

    Practice SLIPS for 20 minutes.

  • D. Body armor Workout

    3 RFQ

    15 Close grip DB floor press 2x25kg
    30 banded triceps extensions
    30 banded biceps curls

  • C. Conditioning Workout

    “Gone In 60 Seconds”
    3 Rounds:
    40 Dumbbell Step-ups 25kg
    30 Single Dumbbell Alternating Power Snatches
    20 Burpees

    EMOM: 20 Double Unders
    *     Start the workout with DU

  • Upper Deck 2.0 Workout

    A.
    5 sets:
    1min max rep bench press (decrease weights)
    1min max rep strict pull-up
    2min rest

    B.
    4 sets:
    12 barbell incline rows (bench)
    12 strict dip

    C.
    3 sets:
    10 2xDB shoulder press
    10 barbell bicep curl
    10 DB skullcrusher

    D.
    Tabata
    Banded tricep push down
    Banded bicep curl

    E.
    CORE
    1. Tabata: Alt V-ups / Russian twist
    2. Tabata: Flutter kicks / Toe touches

  • Juhannusjalat Workout

    A.
    5x5 Backsquat

    B.
    4x
    8+8 Bulgarian split squat (2x24 KB)

    C.
    5x
    6+6 Weighted box step-up (2x20 KB)

    D.
    4x6 GHR

  • WOD 19/06/20 Workout

    FOR TIME:
    5 RND OF "COMPLEX"
    100 DU OR SU (X2)
    4 RND OF "COMPLEX"
    100 DU OR SU (X2)
    3 RND OF "COMPLEX"
    100 DU OR SU (X2)
    2 RND OF "COMPLEX"
    100 DU OR SU (X2)

    1 RND OF "COMPLEX"
    * "COMPLEX" = 2 STOH + 4 FRONT SQUAT
    RX= 60/40 SC=40/25

  • 6/18/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(22)
    WRK 9:00 REST 4:00 WRK 9:00
    8 burpees
    8 kb swings
    200m run

    Finisher
    50 tucks
    1:00 quad stretch

  • 6/22/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    5 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(21)
    WRK 2:00 REST 1:00 x7
    5 db hang cleans
    5 db strict press
    5 body builders

    Finisher
    50 double crunch
    1:00 samson stretch