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

  • Lockdown 23.4.2021 Workout

    Lepopäivä<3

  • Bootcamp-treeni 26. 1 min chipperiä Workout

    Maksimitoistot, jokaista liikettä tehdään 1 min.

    -Askelkyykky (vasen eteen)
    -Abmat situ up
    -Pystypunnerrus
    -Burpee
    -Askelkyykky (oikea eteen)
    -Russian twist
    -Etunojapunnerrus
    -Vuorikiipeilijä
    -Kyykkyhyppy
    -Polvet rintaan
    -Rengassoutu / leuanveto
    -Pistejuoksu
    -Wallsit
    -Lankkupito
    -Köysilaskeutuminen

  • Invictus May 2&3 2014 Strength

    Total 105min

    BMU practice for 20min

    B.
    Take 15-20 minutes to build to today’s heavy Clean & Jerk.

    C.
    Bench Press @ 30X0
    *Set 1 – 5 reps @ 60% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 5 reps @ 80%
    *Set 8 – 5 reps @ 80%
    *Set 9 – 5 reps @ 80%
    *Set 10 – 5 reps @ 80%
    Rest exactly 2 minutes between sets.

    D.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Set 5 – 1 rep @ 90-95%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    Rest as needed between sets.

    E.
    1000m row

  • Burgener Warm-Up Strength

    Burgener Warm-Up
    Do the sequence as follows, always in this order, using a barbell or fitness stick:
    1. Down and up
    2. Elbows high and outside
    3. Muscle snatch
    4. Snatch land
    5. Snatch drop
    6. Hang power snatch

  • For quality Workout

    For quality, but minimal rest
    60 Bench Press 100/60kg
    60 Strict Pull Up
    split as you want

  • 10/23/20 Workout

    Warm up(10)
    3rds
    20 jax
    10 single leg dl
    20 heels to rear
    10 reverse lunge

    WRK(20)
    choose your workout or make up a workout.

    Finisher
    50 abs of choice
    1:00 quad stretch

  • Superkids/Ninjat Workout

    3 x

    1 min max reps wallball
    1 min max reps knees to elbow
    1 min max reps DB / barbell front squat
    1 min max reps ab mat sit up

  • Monster 43/2016 Workout

    PARTNER WOD
    (I Go one round, You Go one round)

    6 Rounds of
    10 Power Cleans 60/40kg
    15 Wall Balls

    20 Toes-to-bar

    6 Rounds of
    15 KB Swings 24/16kg
    10 Front Squats 60/40kg

    5 Handstand Pushups

    6 Rounds of
    20 C2B Pullups
    15 Burpees
    10 Shoulder to Overhead 60/40kg

  • Muscle & Power, CORE Workout

    3 rounds of:

    10 Side to side plank holds (lankkuasennossa lantion siirto puolelta toiselle)

    5 Ab-wheels

    10 Windshield vipers (mielellään leuanvetotangossa)

    5 strict T2B

    20 Reverse hypers on box
    Rest

  • Shoulder Griddle Strength 2 Workout

    Hollow back press:
    -Incline push up
    -Push up
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Pseudo planche push up
    -Bench dip
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    -Negative parallel bar dip
    Use following template
    3x1r, 5x1r, 3x2r
    4x2r, 4x3r, 5x3r
    4x4r, 4x5r, 5x5r
    (Each rep is 10s decent)

    Straddle Planche:
    -Scapular shrug
    Use following template
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    -Forearm plank
    -Plank
    Use following template
    3x12s/r, 5x12s/r, 3x24s/r
    4x24s/r, 4x36s/r, 5x36s/r
    4x48s/r, 4x60s/r, 5x60s/r

    -Single arm plank
    -Planche lean
    -Elevated planche lean
    Use following template
    3x6r, 5x6r, 3x12r
    4x12r, 4x18r, 5x18r
    4x24, 4x30r, 5x30r

    Perform all progressions with coupled mobility exercise.
    For Quality