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

  • 8.9.2022 Basic Workout

    Basic Endurance 50 minute

    6 minutes Any Machine
    2 Rounds:
    5 Strict Pull Ups
    10 Deadlift w/ Dumbbells
    15 Goblet Squat w/ Dumbbell
    6 minutes Any Machine
    2 Rounds:
    20 Box Step Ups
    20 DeadBugs

  • Dee Workout

    4 Rounds for Time
    40 Air Squats
    30 Hand-release Push-ups
    20 Burpees
    400 meter run

  • Pull Workout

    A: Strict ring pull ups 3x8
    B: Strict ring chin ups 3x8
    C: DB Pommel raise 2set
    D: SA Kb rows 2set
    E: DB biceps curls 2set

  • Взятия Strength

    6*2 взятия в пп + взятие в сед 60%

  • Etukyykky 12.3.21 Strength

    3 x 3 ( 2sek. Pysähdys ala asennossa)
    3 x 3

  • "Return Of The King" Workout

    6 Rounds For Time:
    30 DU
    5 Sandbag Over Shoulder 60/40kg
    15m Single Arm DB Overhead Walking Lunge 25-30/15-20kg

    Rest 1:30 btw rounds.

    TC 5:00 per round.

  • 13.1.2025 Workout

    LIFTING

    A) WU

    1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

    2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
    (Light)

    2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
    (build Up)

    B) Primer:

    E2MOM X9:

    Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
    4-6: 2 PC + 1 h. PC @75-80%
    7-9: 1+1 @80-85+

    • Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

    C) Clean Pull 4x2 (E3MOM) @110-120%
    *1s pause polven alapuolella

    SQUATS

    BS:

    1x8 @65kg
    1x6 @75kg
    1x4 @85kg
    1x4 @90kg

    FS:

    1x5 @65kg
    1x4 @70kg
    1x3 @75kg
    1x3 @80kg

    ACCESSORIES

    3-4 ROUNDS FOR QUALITY:

    -45-60s SB Bearhug Hold
    -15-20 GHD Hip Ext.
    -15/15 Calf Raise (1s pause @top)
    *rest as needed

  • Deadlift program, week 3,day 2 Strength

    1x10@60%
    1x10@65%
    1x8@70%
    1x8@75%

    Back squat as a supporting move
    1x4@60%
    1x4@65%
    2x3@70%

  • Loppurutistus Workout

    GHD 3 x 15 ( + 5kg )
    Db snatch 3 x 16 ( 15 kg)
    10min easy pace row

  • 3/24/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    PWR(12)
    5 tempo goblet squats on the 2:00 x5(use dumbbell, kettlebell, sandbag, bae) tempo 3-2-3-2)

    WRK(20)
    WRK 4:00 REST 1:00 X4
    10 air squats
    20 jump rope or double unders
    40m shuttle

    Finisher
    60 rtw
    1:00 pigeon stretch