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

  • Partner WOD Workout

    WOD Prep
    EMOMx9
    1 - 5 thrusters
    2 - 5 deadlifts
    3 - 5 box jumps

    Team WOD
    Teams of 2
    50 Deadlifts (225/155#)
    50 Box Jumps (24/20”)
    50 Thrusters @ 95/65lbs
    50 Burpees
    50 Snatches @ 95/65
    * 1 person works, 1 person runs 200 meters.
    * Partners Switch when the runner returns. If the reps are complete before the runner returns move on to the next movement.

  • Week 07 - Testing new maxes! Workout

    Take it easy for a few days and then test your new maxes.

    • Pulling movement: Use the same weight as in the 5rm pull-up progression and try your new max set with that weight.

    • On the pushing movement, try for a new max set on the movement you picked for the progression.

    You can do it!

  • Monday 21st January Workout

    Monday
    Strength: pull up programme

    Wod: 25 min Emom
    1: row 10 cal + 5 D-ball clusters
    2: ski 10 cal + 5 Burpees
    3: bike 15 cal
    4: run 100m + 6 DBSnatch@22.5/15
    5: DUs 25 + 10 wall ball@9/6

    Wod: go hard and fast ! Aim to keep a consistently high pace working at 85-95% of Max effort

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15 Minutes

    A) Handstand Push-Ups (Any Style)
    B) Rope Climbs (Any Style)
    C) Handstand Walk/Wall Walks 
    D) Ring/Bar Muscle-Ups
    E) Double Unders
    F) Any Odd Object Movement 

  • Rambo goes fishing Workout

    Ladder 50 minuts
    Rowing
    V-ups
    D-ball slams

  • Oma kotihumppa Workout

    EMOM 25min
    10 clean and jerk 20kg
    25 du
    25 squat
    16 kettlebell snach alt.
    Rest

  • Keskiviikko 23.3. Workout

    3 Rounds
    6x 5min (30 min)
    A)

    Row 30/25cal

    20 Up down box step up

    B)

    10 Ring row

    15 Swing @ light

    20 Air squat

    80m Sled (light)

    Rpe 3-4

  • 14.5.2021 CF Workout

    RestDay!

  • 9.6.2022 Basic Workout

    Front Squat

    5 sets of 5

    Working time 18 minutes.

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes