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

  • Warm up Workout

    400m run, 25/20 cal bike or 500m row

    Then 3 rounds
    10 Seated DB press
    10 sit ups
    10 push ups

  • Skill Conditioning 3.8.2020 Workout

    15:00 for Practice:
    1 L-Sit Rope Climb
    20 Alternating Pistols
    100′ Sandbag Walk (150/100)
    200 Meter Run

    KILOS 68.2/45.5

  • 23.9.2021 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

  • Main site Sunday 210425 Workout

    5 rounds for time of

    ♀ 155 lb. ♂ 225 lb.

  • Wednesday Warm up Workout

    Band Pull Aparts from different points
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 2 rounds
    2:00 cardio machine

    10+10 single leg romanian deadlift @ 10/15kg DB/KB
    10+10 single arm hang c&j
    10+10 single arm front rack squat
    15-20 ring row

    then wod prep
    2-3 sets
    4-6 deadlifts + 4-6 bar facing burpees, climb to workout weight on DL.
    For example first set 35/50kg, second 42,5/65 and last 50/75kg.

  • Box P 17-05-2020 Workout

    SKILL
    Learn the Kettlebell Snatch x 15 Minutes

    METCON
    "KB Complex from hell"
    Details there.

  • SPCL200719 ENDURANCE Workout

    W.UP
    200mt run
    2RND
    15 V-UP
    15 HRPU
    30" SQUAT HOLD+PLATES

    A.
    8)
    WOD TEAM AMRAP 45'
    A) 100MT YOKE + 100MT S. RUN
    B) MAX CAL. BIKE
    20 CLEAN&JERK
    30TTB S.
    400MT RUN ALT. +MB
    30 DL
    20 ALT DB SNATCH
    30 CAL. ROW
    20 BBJO
    10 BMU S. /10 A e B
    (sc. 15 C2B)

    [YOKE CARRY] (

    )

  • WOD Workout

    "Do it Again" 05/09/19
    For Time
    3-9-15-21-15-9-3
    P.Snatch @45/30kg
    Burpee Box Jumps @60/50cm

    TC: 19'

  • Tuesday Warm up Workout

    3 rounds
    1:00 bike / air bike (increase pace each min)
    10 alt leg bodyweight RDL
    10 walking lunges
    10 alt leg v-ups
    10 scap pull ups
    :20-30 HS HOLD

    Skill / Wod prep
    Kip to swings, Kipping Pull up/C2B , Bar MU
    - 1-2 sets of each movement : 5-10 kip to swings, 3-5 pull ups, 1-2 bar mu / jumping bar mu.
    Front rack walking lunges with 2 db/kb's
    - building to workout weight 2 sets of 6-8 reps .
    HS Walking for 5 minutes to get confidence for it or test 2-3 perfect body control wall walks.

  • HPCs, squats and L-sits (main site Saturday 190914) Workout

    3 rounds for time of

    ♀ 75 lb. ♂ 115 lb.