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

  • Pull & run Workout

    A: Strict chin ups 3set
    B: seated supinated grip straight bar row 3set
    C: ockulsions db biceps curls
    D: 30min light run

  • 04.07. WOD Workout

    E2MOM, 5 rounds:
    Strict pull-ups 3-6

    Every 30 sec, 6 rounds:
    Quality push-ups 2-4

    EMOM 20 min:
    1. Ski / Row / Assault
    2. Box jumps
    3. Hollow rock
    4. Rest

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Tuesday Cool down Workout

    2-3 min light cardio
    1-2 min prayer pose
    1+1 min tricep strech
    1-2 min forearms streching

  • 3 x 6/ jalka askelkyykky Strength

    Liikeparin dead bug + pull over liikkeen kanssa.

  • Bench press 4x5 Strength

    Bench press 4x5

  • D. Body armor Workout

    3x
    15 pallof presses L/R
    10 bend over banded rows L/R
    25 overhead banded triceps extensions

  • Rest day Workout

    Rest day
    40 min walking

  • Deadlift Strength

    Find maxreps 95 kg

  • Open 16.5 gone bad Workout

    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpee
    Pull up

    Men use 95 lb. Women use 65 lb.

    No timecap