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

  • Saturday Warm up & RUN WORKOUT Workout

    Warm Up
    2 rounds
    2:00 walk/jog/light run
    25 jumping jacks
    10 alt leg bodyweight rdl
    20 mountain climbers
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    RUN
    5 sets
    600m moderate run / 2.5-3 min moderate run
    400m easy run / 2-2.5 min easy run
    1 min walk bwn

  • Extra Credit 01-06-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    10/10 Single Arm Seated Banded Lat Pulldown
    -Rest as Needed b/t Sets-

  • Extra Credit 22-03-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    :30 Wrist Flexion Stretch (Palms Up)
    1:00 Foam Roll your choice
    :30 Wrist Extension Stretch (Palms Down)
    1:00 Slow Glute Bridge-Ups
    -Rest as Needed b/t Sets-

  • BikeErg Workout Workout

    5 Sets:
    1 Min Mod (85rpm)
    1 Min Easy Recovery
    *No rest between sets.

    -Rest 1 Min-

    4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)

    -Rest 1 Min-

    5 Sets
    1 Min Mod (85 RPM)
    1 Min Easy Recovery
    *No rest between sets.

  • 15.9.2023 Deadlift Strength

    Build In 20 minutes 1 RM

  • TABATA FLOOR PRESS Workout

    Tabata Floor Press

  • Conditioning Workout

    Partner WOD

    AMRAP 8
    4 Burpee Pull up
    8 goblet squat @24/16kg
    ( relay style )

    3 mins REST

    AMRAP 8
    4 Burpee T2b
    8 USA Swing
    ( relay style)

    3 mins REST

    AMRAP 8 mins
    4 burpee box jump
    8 KB snatch (4/4)
    ( relay style )

    In each amrap one person complete a full round!

  • 24.7.2024 Active Recovery ( Basic & Prep. ) Workout

    4 rounds for quality
    8 Table top raises
    8 Kang squats
    8/side Strict High Pulls
    4-minute Assault bike

    4 Rounds for quality
    4 Jefferson curls
    4 Russian pullover
    4 Kneeling jump to box jump
    4-minute Assault bike

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Crunches
    2) Reverse crunches
    3) Dragon flags (jalkojen lasku hitaasti)
    4) Rest

  • 05.06.2025 (AM) Workout

    Press

    A) Strict Press 4x5 (Tempo 2sec down)
    *rest 2min between sets

    B) Bench Press 4x5 (1s pause bottom) 1-2RIR
    *rest 2min between sets

    Strength Push & Pull

    A) Build to days heavy 3RM Strict Pull Up
    *between each set: 10-15 Ring Push Up

    B) E3MOM: 3x10 Feet Elevated Ring Row
    *between each set: 15-20 Push Up

    Metcon

    3-3-3-3 min AMRAP / Rest 1:30 min

    • 25 GHD
    • 15 Cal Ski erg +AMRAP: Max Reps SB Clean @50kg

    Accessory

    A) 4x For Quality: