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

  • Football 15 Strength

    A: 10min emom
    Explosive upper body movement x3reps
    5-10 squats any how
    B: Bench press 10x3, last set amrap @rpe7
    C: Front squats 3x3, last set amrap
    D: For time
    21-15-9
    Ohs
    Assault bike for cal

  • 6/3/20 Workout

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

    GRT(20)
    Run 2 miles or for 20:00
    record distance

    Finisher
    15 side plank punch thru per
    1:00 quad stretch

  • D. Body armor Workout

    FQ:
    15-13-11-9
    Barbell rows @80kg
    Romanian Deadlift
    Sandbag Bench press @150lbs

  • 4/28/20 Workout

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

    PWR(10)
    10 Turkish get up for quality(choose weight)

    WRK(18)
    WRK 2:00 REST 1:00 x6
    12 db s/a hang to over head
    100m run

    Finisher
    50 russian twist
    1:00 hamstring

  • Gymnastics + strength + aerobic work Workout

    110 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 25
    - BCTB x 35 (singles)

    2.Strength
    A. Push press
    Build to 75% triple for the day
    - 35 40 45 47.5 kg

    B. 3 sets:
    12 Wide grip Lat pulldown - 30 kg
    12 DB Lateral raises - 10 lbs
    8 Diamond push ups

    3.Aerobic work
    30-40 min for Quality:
    500 m Ski-erg
    Then 3 rounds of:
    5 Tall kneeling to Seiza sit
    5+5 Cossack squats
    15+15 s. Isometric Bird dog hold
    Then:
    1500 m Bike
    Reps: 2 rounds + ski+ 3 rounds + 150 m bike

  • Hemmafit Workout

    A1: Push ups 6x11 E2M
    A2: SA Kb rows 6x8/arm
    B: DB biceps curls 1xMax
    C: SA Db Shoulder flys 1xMax

  • 5.8 Workout

    With partner
    6 rounds (A3 B3)

    A:
    12 cal bike
    6 db snatch

    B:
    3 squat clean
    6 Hspu (db push press)
    9 cal ski

  • Keskiviikon karkelot Workout

    1min/ kierros 32 min
    Pyörä
    Soutu
    Ski
    Lepo
    10-11 cal/liike

    Loppujumppa
    Vatsoja

  • 25.3.2023 AMRAP 20 Workout

    AMRAP 20

    40/30 Cal Echo Bike
    30 GHDSU
    10 Box Over Burpees 30/24"
    10 Strict HSPU

  • Extra Credit 28-09-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    15 SLOW Arm Haulers
    10 Banded Upright Rows
    5 Elevated Calf Raise w/:03 Pause in Bottom Stretch
    -Rest as Needed b/t Sets-