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

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 3 sets of :
    1:30 bike (easy/mod pace)
    7 push up to downdog straight to strict/jumping pull up
    7 kip to swings
    14 alt leg v-ups
    4+4 lunge elbow to floor strech
    :30 HS Hold

    Workout Prep
    3-4 SHSPU
    3-4 Toes to bars
    6/8 calories of Air bike

  • 8.11.20222 Echo Bike FTP Prep Workout

    2 Rounds:

    12 Minutes ON
    5 Minutes Easy

  • 16.4.2021 CF Workout

    RestDay!

  • FUNCTIONAL 28.7.2021 Workout

    AMRAP 16
    300m run
    3-6-9...KBS
    3-6-9...Goblet squat

  • Lepopäivä Workout

    Rest day - what did you do?

  • EASY: Up & Down Workout

    E2:30MOM x5:
    5 box HSPU / Pike push up / double db press
    10 air squat
    15 deadlift

    Target: rest > 60s per round, if needed scale with reps e.g. 4-8-12

  • Painonnosto Workout

    A1) power clean+front squat to jerk 4x2+2
    B1) ek 3x6 (68%) 45, 50, 52.5 kg
    C1) prop jerk 4x3 keppi, tanko, 20 kg
    D1) front squat+jerk 6x2+1 (70%) 35, 40 kg
    E1) push press 3x8 (68%) 25, 30 kg

  • Power snatch Strength

    7 x 3 touch and go power snatch

  • 3/1/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(24)
    WRK 10:00 REST 2:00 WRK 10:00
    10 single arm dumbbell ground to overhead
    10 breakdancers
    5 hand release push ups
    10-10m shuttle drops
    (10m run w/body builder at each turnaround)
    10 v-ups

    Finisher
    50 round the world
    :30 chest opener per side
    1:00 pigeon

  • Basic WOD Workout

    Clean technique
    *Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
    *Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

    WOD
    *With partner, You go I go
    *4min each station, no rest between (total 16min)

    1. Max meters Sled push/pull
    2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
    3. Max cal Erg
    4. Max time Plank hold