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

  • Viikko 1 Workout

    Hyvää uutta vuotta!

  • 12 days of christmas Workout

    "12 days of Christmas"
    1 squat clean 60/42.5kg
    2 burpee box jump 60/50cm
    3 s2oh 60/42.5kg
    4 c2b
    5 box step over (bw)
    6 deadlift 60/42.5kg
    7 t2b
    8 wallball 9/6kg
    9 kbs 32/24kg
    10 push-up
    11 goblet squat 32/24kg
    12 cal machine
    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc.
    Time cap 35 min

  • 2 front squat + 3 backsquat Strength

    2 front squat + 3 backsquat X 6 e2mom

  • PT Group TO 12.9. klo 17 Workout

    LÄMMITTELY
    2 kierrosta, n. 60s./liike
    • AKK - jalan kurotus ylös - lonkankoukistaja
    • Eteentaivutus - kyykky + käsien kierrot
    • 90/90 lantionnosto ja takakäden kurotus
    • Skorpionikierrot
    • Nelinkontin lonkan kierto takakautta sivulla + lantion vienti taakse

    CORE + LANTIO
    1 kierrosta - 40s./liike/puoli - siirtymä 20s.
    1. Toispolviseisonnassa etujalan nosto + polven ojennus oik. + vas.
    2. Dead bug kpt käsissä
    3. Sivulankussa ylävartalon kierto oik. + vas.
    4. Istuen jalkojen nostot puolelta toiselle

    VOIMA LIIKEPARI
    Tee liikkeet vuorotellen
    3 x 10 takakyykky
    3 x 10 yhden käden tuettu kulmasoutu

    TABATA
    8 x 20s./10s.
    Wall sit
    Lankku

  • Squat burn #masu Workout

    EMOM10

    A) Bulgarian split squat
    B) Luistelukyykky

  • Main site Monday 221212 Workout

    5 rounds for time of
    10 deadlifts
    Run 200 meters
    20 push-ups

    ♀ 185 lb ♂ 275 lb

  • Pull Up Workout

    Pull Up

    5x3 Max Weight Strict Pull Up
    Rest 2 mins between sets
    - Score total weight moved
    - Weight can change each round
    - if not able to perform bodyweight perform with bands

  • 12 days of kulman pojat Workout

    1. Power clean
    2. Front Squat
    3. Push Press
    4. Bar Over Burbee
    5. Pull-ups/C2B
    6. Push-ups
    7. Wall Balls
    8. Single DB-snatch
    9. TTB
    10. Single DB Thrusters
    11. Box jump overs
    12. Devils Press

    One new movement each round. Round=reps. 1,1+2,1+2+3…

    Rx: barbell 60kg, DB 22,5kg, WB 20lbs

  • Back Squat Strength

    Back squat

    6 sets of 8 reps
    - Find your max weight for 8 reps
    - 90s rest between sets

  • Strength Workout

    3rnds for quality
    5/5 dead bug
    5/5 push up pos. banded pull through
    5/5 one legged KB RDL (bilateral hold)

    10'EMOM
    1: 5 supinated grip bent over row @rpe 8
    2: 20-30" hollow body rock