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

  • T2B Workout

    TTB

    5x5 Strict TTB
    +
    30 second Hollow hold

    Rest as needed between efforts

  • Hemmafit Workout

    A1: Push ups 4x12
    A2: SA KB rows 4x10/arm
    B1: Banded over head triceps extensions 3set
    B2: DB biceps curls 3set
    C: SA DB Shoulder flys 3set

  • EASY: Group AMRAP Workout

    AMRAP25 in groups of 3 - ygig, divide reps evenly:
    12 man maker
    24 bar facing burpee
    36 heavy russian kbs (32 / 24)
    - rest 30s between rounds -

  • 5x5 Strict Wide grip Pull up Strength

    5x5 Strict pull up wide grip

  • Päivän treeni 15.3 Workout

    LÄMMITTELY
    Matolla tehtävät liikkeet
    Lavan aktivointi ja hallinta

    TREENI - VETO

    Leuanveto tekniikka
    aktivoivat harjoitteet 2 x 40s.
    • Roikunta
    • Lapaveto ylhäältä
    • Lapaveto roikunnassa
    • Core - kuppiasento

    Leuanveto voima
    valitse 1 harjoite
    3 x 6-8 toistoa, lepo 1:00-1:30
    1. Leuanveto tangolla jaloilla avustaen
    2. Negatiivinen leuanveto
    3. Leuanveto kuminauhalla
    4. Leuanveto kehonpainolla

    AMRAP 8
    10 (5+5) Maastaveto kuula toisessa kädessä
    10 Thruster pallolla
    10 Istuen kierrot - levypaino

  • Long Endurance Workout

    WARM UP

    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E3MOM x3-5 rounds
    1) bike
    2) row
    3) ski
    4) echo
    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Main site Friday 220121 Workout

    5 rounds for time of

    ♀ 14-in box ♂ 20-in box

  • Extra Credit 06-04-2023 Workout

    OPTIONAL COOL DOWN
    1-2 SETS FOR QUALITY
    5 Up-Dog to Down Dog
    :30/:30 Three Legged Downward Dog Pose
    5 Cat/Cows
    :30 Happy Baby
    1:00 Rebound Pose

  • Back squat wendler 5+ Strength

    A: Back squat 5-5-5+
    B: Standing SL hamstring curls 3x6/each leg
    C: Dips 3xMax
    D: Lat pull downs 3set

  • Weightlifting Workout

    A: Learning panda pulls - easy weight doubles (6-8 sets)

    B: Panda pull - 3x2 @1rm squat snatch

    C: Squat snatch waves, 2-1-1, 2-1-1, 2-1-1, start every set heavier than the last one