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

  • Engine program test 1 Workout

    7min max cal ski erg

  • COOL DOWN Workout

    Kangaroo Flow video and 5-10 Down Dog to Cobra video

  • Rest day Workout

    Rest day

  • C. Power Snatch Complex Workout

    On the 2:00 x 5 Sets:
    1 "3-Pause" Power Snatch
    1 Power Snatch

    1st Pause (2 Seconds): Just Below Knee Level
    2nd Pause (2 Seconds): Jumping Position (Pockets)
    3rd Pause (2 Seconds): Catch Position

  • Gymnastics + strength Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 15x1

    2.SHSPU
    A. 1 set of:
    - SERRATUS LEANS x 60s

    B. 3 sets of:
    - HEADSTAND x 20s
    - PROTRACTION PUSH UP x 3, 2s down + 5s hold at floor
    No rest between exercises
    Rest 60s between sets

    C. 5 sets of:
    - BOX HSPU (KNEELING) x 3, 5s down
    - ARCH HOLD x 20s

    3.Metcon
    E2MOM10:
    Tough effort Toes to bar > GHDSU - 25 20 19 18 18
    Ski-erg @ 80-85% effort

    4.Accessory
    3 sets:
    8+8 Quadruped Bird dog row
    10 DB Supinated front raise

  • Lätt pass Workout

    A1: nose 2 Wall handstand hold 3x30sec
    A2: SL partial squat hold 3x20sec/ben
    B1: 3-5 hang 2 tuck back lever
    B2: SL deficit toe raise 3x12/ben +8kg Kb
    B3: Pike compressions 3x15
    C: Supine SLR x10

  • 1 x clean + 2 x hang clean Strength

    1 x clean + 2 x hang clean

  • Emom30 Workout

    Every 6 min x 5
    5 hang squat snatch @70%
    10 box jump overs
    10 db box step overs @2x 22,5/15

  • Henkeli, 011019 Workout

    Treeni 3​: Skill + strenght for quality
    warm up: olkapäälämppä
    1. 6 rds:
    every 90sec
    max set of kipping/butterfly pull up/c2b

    1. Strenght: 4rds:
    2. 6 tempo front squat. (3s down, 3s at the bottom, 1s up) ( Easy with the loading, but with tempo you can make this quite demanding. Perfect squat form.)
    3. 20s ring row hold. keep your shoulderblades down
    4. 20s dip hold. Keep your shoulderblades down
    5. Plank hold 30-60s. Perfect back and shoulder form.

  • B. Bench Press Strength

    Build to Heavy Set of 5