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

  • Muscle & Power, AV 1 Strength

    Front squat 3x12 reps

  • Juyang 3 days workout: Day 1 Workout

    Exercises for lower body part

    • Agility Dots
    • Lateral Jump
    • Lunge (10 seconds)
    • Squat (10 seconds)

    Exercises are based on 10 reps with 3 sets each.
    The resting time is in between each exercise for 20 seconds.

  • Work Out Day 2 Devansh Workout

    Day 2
    Part A - 4 rounds
    Skipping - 100
    Lateral lunge to high knee - 10 each leg
    Spiderman plank - 12 each side

    Part B - 4 rounds
    Push ups - 15 (full range of motion) pause at bottom for 2 sec
    Band pull apart - 15
    Shrugs - weighted - 15
    Medicinie Ball Crunches - 15

    Part C - 1 round
    20 meter sprints
    As many as possible for 3 minutes
    Rest 3 minutes
    As many as possible for 2 minutes
    Rest 2 minutes
    As many as possible for 1 minute
    Rest 1 minute
    As many as possible for 30 sec.

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • 4.10.2021 PK ( Wod ) Workout

    EMOM 36

    1 minute : 5 - 10 Strict Pull Ups
    2 minute : 12 Box Step Ups w/ DB`S 2 x 22,5/2x15kg
    3 minute : 0:30 Side Plank ( R )
    4 minute : 9 Thrusters 42,5/30kg
    5 minute : 0:30 Side Plank ( L )
    6 minute : 12 DB Push Ups

  • Weightlifting Workout

    Part A).
    Skill Primer
    Pause Muscle Clean & Jerk Balance
    (5-8 sets x 2+3 / 0:03 pause below knees)

    Part B).
    Pause Clean & Split Jerk
    (8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

  • 1/12/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 side lunge
    20 walking front kicks
    10 pik n grass

    WRK(18)
    WRK for 18:00 minutes
    30 hvy jump rope
    20 pop ups(sit to a box, chair, etc and jump up)
    10 sit ups
    5 renegade row(push up, row, push up, row w/db)

    Finisher
    30 round the world
    15 arm circles front and back
    1:00 quad stretch

  • Emi's workout day 1 Workout

    Day 1:

    20- Forward lunge

    15- Basic squat

    20 secs- Glute bridge

    20- Backward lunge

    30- Side kicks

    40- Jumping jacks

    20- Standing booty kicks

    25- Mountain climbers

    20 secs- Plank

    35- Donkey kicks

    30- Skater jump

    20- Push up

    30- Russian twists

    Do three sets with a break every three exercises to complete the 45 minute workout

  • Lauantai 7.3. Strength

    Squat snatch 5x2
    75-85%

  • Saturday Madness Workout

    In teams of 2, AMRAP 30
    Buy-in:
    800 Meter Farmer Carry@32/24kg
    Then with the remaining time Max Rounds of:
    30 Box Jump Overs @60/50 cm
    30 Power Cleans @60/42.5kg
    30 Strict Handstand Push-ups

    GOAL : 4+rounds

    split as needed with one person working at a time.
    Strict HSPU scaling: abmat , box pike push-up, pike push-up, push-up.

  • Muscle & Power, YV 2 Strength

    Barbell high pull 3x12 reps