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

  • 4.2.2023 Deadlift Strength

    On The 3:00 x 3 Sets:

    3 Reps @ 88%

  • 11/26/20 Workout

    Warm up(10)
    3rds
    10 plyo
    10 knee grab
    10 side lunge
    10 heel grab

    WRK(24)
    On the 3:00 x8 rounds
    3 devils press(choose dumbbell weight)
    27 heavy jump rope/jump rope
    100m run

    Finisher
    50 russian twist
    1:00 quad stretch

  • VKO49 Treeni 3 Workout

    "Jerry"

    For time:

    1 mile Run
    2,000 meter Row
    1 mile Run

    *This workout is named after Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

  • Liikuntapaikka 1 aka koronajumppa Workout

    Run 2 km

    For quality. Rest between rounds. As many rounds as needed.

    5-10 pistols
    Tukkikone 8-15 hips to over head
    3-10 pull ups
    vatsakone 15-20 sit ups

    Cash out run 3 km

  • Friday Freedom Workout

    Warm Up:
    2x
    10 Push Ups
    with a PVC …
    10 Presses
    10 Push Presses
    10 Push Jerks

    Mobility:
    Shoulders on bands

    Max Effort:
    Alternate between the two, waiting 60 seconds between each exercise.

    Push Press -
    1x 8 @ 60%
    1x 5 @ 70%
    1x 5 @ 75%
    1x 3 @ 80%

    Weighted Pull Ups -
    8 @ 25 lbs
    5 @ 25 lbs
    5 @ 25 lbs
    5 @ 25 lbs

    MetCon:
    4x
    5 Power Cleans @ bodyweight (170 lbs)
    50 Double Unders

  • Nanorosso 15.03.20 Workout

    5 rft
    2 km bike erg
    10 hspu

  • Clusterix Workout

    8 min amrap with partner
    1. Cluster
    2. Burpee bar over
    1-1-2-2-3-3-4-4....

  • MAYFLY PRO TRACK Workout

    A,
    2 rounds for time of:
    20 Clean & Jerks @70/47kg
    40 Bar Facing Burpees

    Goal: sub 12 mins

    B,
    For quality:
    3x6 Eccentric Stiff Legged Deadlifts, pick load
    3x8 L/8 R Landmine Split Lunges, pick load
    3x6 Eccentric Banded Squats, pick load
    3x10 Goblet Squats, 0.5x bodyweight
    3x6 Eccentric Tricep Extensions, pick load
    3x6 Tempo Close Grip Dumbbell Push-ups
    3x6 Eccentric Barbell Rows, pick load
    3x6 L/6 R Single Arm Dumbbell Rows, pick load

    Eccentric Stiff Legged Deadlifts- 6 secs negative
    Eccentric Banded Squats- 6 secs negative (set band up so it is mounted to a rig and wrapped around the back of your knees)
    Eccentric Tricep Extensions- 6 secs negative
    Tempo Close Grip Dumbbell Push-ups- 3 secs down and up
    Eccentric Barbell Rows- 6 secs negative
    Single Arm Dumbbell Rows- moderate weight

  • Football 26 Strength

    A: 8min emom
    Jump combo
    B: Deadlift 5x5
    C1: strict Hspu 3xMax
    C2: Strict chinups 3xMax rpe7
    D: triceps push downs 3set

  • VKO50 Treeni 2A Strength

    Takakyykky
    1 x 5 @58,5%
    1 x 5 @67,5%
    1 x 5+ @76,5%

    *Lisää viisi kiloa siihen maksimiin, josta laskit viime syklissä. Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.