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

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15 Minutes

    A) Handstand Push-Ups (Any Style)
    B) Rope Climbs (Any Style)
    C) Handstand Walk/Wall Walks 
    D) Ring/Bar Muscle-Ups
    E) Double Unders
    F) Any Odd Object Movement 

  • Back Squat Strength

    Back Squat
    Army core lift of Squat Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists

    Warm up with 2 sets of 10 reps of dumbbell back squats Warm up with 1 set empty barbell 10 reps Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • 18102020 Workout

    Treeni 3-hengen joukkueelle. Chipperi, jonka jälkeen soutua kunnes aikaraja 35min on täynnä. Tuloksena soudetut metrit. Toistot saa jakaa miten haluaa, kunhan jokainen osallistuu jokaisen liikkeen suorittamiseen.

    60 Raaka rinnalleveto 30kg/60kg
    30 Burpee
    120 DU
    30 Burpee
    60 Etukyykky 30kg/60kg
    30 Burpee
    90 KK swingi (ven) 16kg/24kg
    30 Burpee
    60 Maastaveto 30kg/60kg
    30 Burpee
    60 Wallball 6kg/9kg
    30 Burpee
    Soutu

  • OPTIONAL Workout

    3-4rounds:

    5 OHS (2s pause, max 60% of 1rm)
    10 snowangel

  • VKO10 Treeni 1A Strength

    Etsi päivän raskas paino kompleksiin:

    2 rinnalleveto kyykkyyn
    +
    2 ylöstyöntöä raakana tai saksiin

    *Ensin 2 rinnallevetoa ja perään kaksi ylöstyöntöä.

    *Käytä tähän noin 15-20min

  • Narrow grip bench press Strength

    Find today’s 1RM

  • 4x6 weighted chin-ups Strength

    4x6 weighted chin-ups

  • Machine emom 40 Workout

    1 min: row
    2 min: bike
    3 min: ski
    4 min : assault bike

    45sec work and 15sec rest

  • Torsdagskul Workout

    4 rds:
    - 1-2 rmu
    - 10m hsw

    Front squat:
    - 4x2 @90% (135kg)
    - 1x1 @ 95% (145kg)

    EMOM 10’
    - 5 shspu
    - 8 s pull-ups

    Rest 3’

    EMOM 8’
    - 8 t2b (3 varv)
    - 10 v-ups (5 varv)

    Rest 3’

    EMOM 10’
    - 8 cal ass bike
    - 6 bbjo (7 st nästsista, 8 st sista varvet)

  • 18.8.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min