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

  • TURKISH get up Strength

    Find your 1+1RM

    Start from the ground

  • Conditioning Workout

    6 rounds for time of:
    10 x Wall balls @9/6kg
    10m x Dumbell Bear crawl@22,5/15kg
    10 x Toes to Bar
    10 x Push Jerks @22,5/15kg
    10 x Kipping Handstand Push-Ups

    Timecap: 30 mins

  • PK vol. 1 Workout

    5 kierrosta 120-160 sykkeillä, laadukkaasti ilman höntyilyä:

    15cal soutu/pyöräily/hiihto
    12/12 käsipaino shoulder press
    15cal
    12 mave
    15cal
    12 vatsarutistus
    15cal
    12 rengassoutu
    15cal
    12 etunojapunnerrus

    Painot ja skaalaukset siten, että kaikki toistot pystyy tekemään unbroken

  • 28.9.2021 Workout

    5 rounds for time:

    18 cal standing bike @damper 10
    5 muscle ups unbroken
    6 power cleans @80kg

  • Legs superset Workout

    3-5 rounds superset of

    8 db rdl
    10 db squat

  • Recovery WOD #12 Workout

    4-6sets
    10 x Biceps Curl @ moderate weight, barbell or DBs
    10 x Bench Dip @ moderate effort
    10 x Strict Press @ same weight as curls
    1-3mins easy bike, walk, row

  • Power clean *4 Strength

    5min * 3
    5min * 2
    5min * 1
    5min * 3

  • FUNCTIONAL 25.9.2021 Workout

    3 rounds:
    12 Back rack lunges
    12 DB squat
    -rest 1-2 min between rounds-

    3 rounds:
    8-10 Single leg glute bridge
    8-10 V-up
    -rest 1-2 min between rounds-

  • Conditioning Workout

    2 mins ON 1 min OFF x 10 total sets
    Alternate A&B
    A:
    9 cal row
    6 burpee over the rower
    3/3 Kb snatch @24/16kg

    B:
    9 Jumping squat
    6 devil press@2x15/10kg
    30 Double under

    GOAL : 2+ rounds in each amrap

  • Heavy breathing Workout

    Condy 5’EMOM with a twist

    5 Power Clean 50-80% max 1RM
    10 Push up
    15 Air Squat

    Try to push each round between 40-50sec.
    You can add rounds by feel.