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

  • Lauantai 2.10. Workout

    Team wod
    In teams of three
    12 min amrap

    Row 300/250m

    Double unders

    Rest

  • 30.1.2024 3- Position Power Clean Strength

    3 - Position Power Clean ( High Hang - Hang - Floor )

    Build In Technical Heavy

    CAP 13

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1. DB deadlifts
    2. Sitting band rows
    3. Arch hold
    4. Rest

  • EASY: Deadlift Strength

    DEADLIFT, E2MOM
    5x5 - RIR 5+

    Weights should be light, focus on being explosive.

  • Kati Strength

    Mave
    80 kg

    Penkki
    40 kg

  • Kati Strength

    Mave
    80 kg

    Penkki
    40 kg

  • Front Squat Strength

    Front Squat
    Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell front squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Front Squat
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

    **training max is 90% of your 1RM one rep max

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Deadlift
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

  • Shoulder Press Strength

    Overhead Press core lift
    a.k.a. Strict Press, Military Press, Shoulder Press
    Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
    Warm up with 2 sets of 10 reps of dumbbell presses
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Shoulder Press
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • 8.10.2021 PK ( Wod ) Workout

    15 minutes Handstand Walk Practice
    How did it go?