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

  • Muscle & Power, Joker Workout

    3 rounds for time: Half “Chris Kyle”
    20 Kettlebell Swings
    20 Box Jumps
    20 Clusters
    20 Feet elevated Push-Ups

  • 7.10.2022 Zone 2 Cardio ( Aruba ) Workout

    40 - 60 min Bike, Run Or Row

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for time of:
    Sled Drag, pick load 30m
    4 Manmakers @15kg/10kg
    Handstand Walk 8m

    Teams of 3

    -Complete at RPE 6-7 out of 10 (60-70% effort)

    Rotate only after each person has completed their exercise. Continue till 5 full rounds is finished

    B,
    Optional Accessory:
    20-30 min easy pace sustained effort on bike, rower, or ski erg
    -if you want to rotate through exercises feel free

  • Hotelträning Workout

    A1: DB Bench press 3x12
    A2: SA dB rows 3x15/arm
    B1: incline Bench press machine 2xMax
    B2: lat pull down 2x8
    C: DB Shoulder flys drop set

  • 170721 Lauantai Workout

    Outdoor team workout

    In teams of 3:
    22min AMRAP
    A) 400m run
    B) Buy in 10 DB squat, then AMRAP DB hang snatch
    C) Rest

    *Rotating A, B and C

  • Syvävenyttely Workout

    ⭐️🌿⭐️🍀⭐️🌱⭐️

  • Muscle & Power, YV 1 Strength

    Push Jerk 3 RM

  • 19.10.2024 EasyWod Workout

    EMOM 6 ( Amrap )

    Odd : Max reps Russian Swing 32/24kg
    Even : Double Unders / Single Unders

  • Speed and Quickness 54 Workout

    Warmup
    300x single unders
    10x crab walk
    10x monster walk
    10x hip hinge
    10x banded squat
    10x clam shell
    10x hip bridge
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts
    10x banded internal shoulder rotation
    10x banded external shoulder rotation
    10x scap pull-ups

    Speed and Quickness
    20:00 AMRAP
    -100x Single unders
    -2x 25m sandbag jog
    -10x pushups
    -2x 25m KB farmers carry
    -10x box jump overs
    -2x 25m sandbag jog
    -10x sit-throughs
    -2x 25m KB farmers carry
    -10x transverse band twists
    -2x 25m sandbag jog
    -:30 heavy bag striking for speed
    :30 rest between rounds

    Smoker
    -4x 100m sprints

    Core
    3 rounds
    -15x sit-ups
    -15x rev hypers
    -15x leg levers
    -15x back extensions
    -10x hammer swings

  • Back squat pyramid Strength

    With increasing weight do
    5-5-3-3-2-2-1-1

    Rest as needed