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

  • 6.2.2023 Run + Legless Workout

    On The 1:30 x 10 Rounds

    200m Run ( 250m Row )
    1 Legless Rope Climb ( Reduce Height )

  • 6.2.2023 Kettlebell + Carry + Double Unders ( Optional ) Workout

    For time :

    12-9-6-2 Kettlebell Hang Clean & Jerks
    40-30-20-10m Farmers Carry
    120-90-60-30 Double Unders

    KB´S 2 x 32/ 2 x 24

    TC 18

  • Burpees 10-1 and KBS 1-10 Workout

    For time
    Burbee 10,9,8...1
    KBS 1,2,3...10

  • 5.2.2021 Nuutti Workout

    75 min
    Pk Ergo (Row, Ski, Bike Ergo) Change as you like.

  • 2/1/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    WRK(24)
    WRK 5:00 REST 1:00 x4
    8 half burpees
    8 hand release push ups
    8 pop ups(sit to a box or seat, and jump up)
    8 air squats
    8 tuck jumps
    start each round where you left off the previous round

    Finisher
    50 round the world
    1:00 samson stretch

  • Tabata Storm Workout

    WOD out for the 15th and 16th. Do it one of the days

    Warm up
    - 5 squats
    - 5 push ups wide grip
    - 5 open gates
    - 5 close gates.
    - 10 high knees
    - 10 butt kicks
    - 5 diamond push ups
    - 5 pick position push up + Donkey kicks

    WOD TABATA

    Get a tabata time app or just use stop watch

    Workout hard as you can for 20 sec
    RX 20
    Modificaitons 15, 10, 5 and 1 (learn the exercises then work up to 2, 3,4.
    Know your limits. Give yourself extra challenge by doing 30 sec or 1 min each

    Count the reps for each and write down during your rest time.

    Rest for 10 sec.

    Complete 8 round. 4 total min. each exercise.

    This is a total of 4 min of training per exercise. 5 exercises(20 min)

    Example: Start with the high knees for 20 sec. rest for 10 sec. Then high knees for 20 sec. Then rest for 10 sec.... Till you get 8 rounds done at total of 4 min.

    WOD Tabata Storm
    - High Knee Run (get knees up as high as possible)
    - Squat Jacks (Keep down in a half squat positon)
    - Pendulum Plank (Bring right foot out to the side in a pendulum mot ion about 2 feet from original position. Then in explosive motion jump right foot back to starting position as you simultaneously jump left leg to the side. Both feet will be in air for a split sec. Continue.
    - Burpee big and tall swings. (Burpee with push up, jump up into flex T and arm swing. Land on 2 feet bending knee to cushioning the landing. repeat.
    - Pike press + Fire Hydrant ( in pike position go slowly down and explode up. the Right leg 90 degree lift to side, then do the left leg and repeat.

    Light stretch at the end.

    While stretching concentrate on breathing

  • Muscle & Power, AV1 Strength

    Weighted reverse lunges 4x 10 reps

  • Accessory Workout

    3 Rounds:
    8-10 Barbell hip thrust with 1s hold
    30sec Rest
    20 Alt. curtsy squat
    1min Rest

  • Accessories Workout

    3 rounds:
    20 Banded Face Pulls
    15 Lu Raises, pick load

  • Clean Complex Strength

    Easy Row for 5minutes
    Some Active Spiderman stretches etc

    3 Rounds
    1. Rope Climb
    2. Handstand 30s.
    3. 10 Air Squats
    4. 10 Alternating V-ups or Situps

    Power
    Clean Complex, build to hevyish weight
    3 Clean Deadlift + 2 Hang Power Clean + 1 Front Squat

    Strength
    Back Squat
    5x3

    Extra
    3 Rounds For Quality
    30m KB Front Rack Carry
    5+5 Single Leg Deadlift