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

  • 2.12.24 Workout

    INTERVALS

    4 rounds:

    15 cal bike
    10 power snatch @40kg
    10 burpee over bar

    • rest 2min between rounds

  • Extra Credit 31-10-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Moose Antlers
    MIN 2 - :50 90-90 Alt. Hip Rotations
    MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
    *Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

  • 3.1.2023 "Wittman" Workout

    Seven rounds for time of:

    24/16kg Kettlebell swing, 15 reps
    42,5/30kg Power clean, 15 reps
    15 Box jumps, 24"/20" box

    TC 30

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

  • Extra Credit 06-06-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Lat Stretch
    MIN 2 - 5/5 SA Half Kneeling Bottoms Up KB Press
    MIN 3 - :45 EZ Jog/Walk

  • Extra Credit 09-08-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    :30/:30 Half Pigeon on Box
    15 Glute Bridge-Ups + :30 Glute Bridge Hold
    1:00 EZ Walk
    -Rest as Needed b/t Sets-

  • 16.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • PAI MEI Workout

  • 1.8.2024 Bench Press ( Deload Cycle ) Strength

    Tempo Bench Press, every rep 1-2 sec pause on chest

    8 x 3, these are deload sets.

    Go Every 2:30

  • Extra Credit 22-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Walking or EZ Bike/Row
    10 Arm Haulers
    5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
    5/5 Moose Antlers

    -Rest as Needed b/t Sets-

  • Muscle & Power, CORE Workout

    3 rounds of:
    20 KB swings
    10+10 KB side bends
    20 DB snatches
    20 DB russian twists
    Rest