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

  • Open 23.1 Workout

    👓🕶🥽🥼🦺🦺👔👖

  • Main site Monday 240603 Workout

    For time
    - 4 ring muscle-ups
    - 8 back squats

    ♀ 125 lb
    ♂ 185 lb

  • Heavy Strength

    A: Bench Press 5-3-1+
    B: Pull ups 3xMax
    C: Incline DB Bench Press 4set
    D: Leg extensions 3set
    E: Cable OH triceps extensions 3set

  • RestDay! Workout

    RestDay!

  • Extra Credit 07-11-2023 Workout

    OPTIONAL COOL DOWN (ALL)
    EMOM x 9 MINUTES
    MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
    MIN 2 - :45 Kneeling to Sit Stretch*
    MIN 3 - :45 Roll Quads
    *Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

  • Day 2 Olympic Weightlifting Strength

    Build to a heavy hang clean & front squat
    *no more than 3 misses at 1 weight

    Push press
    3 @ 60%
    3 @ 70%
    3 @ 80%
    3 @ 85%

    Build to a heavy 5 rep back squat
    Then 4 x 5 @ -10%

  • 27.10.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Gymshark Workout

    20 burpees
    20 kb deadlifts
    250 m cardio
    20 wb
    20 lunges
    1000 m cardio

    3 rounds

  • Maanantai 2.1. Workout

    Viikko 1
    Treeni 1
    Warm Up
    3 rounds
    1 min row, run, air bike
    10 glute bridges
    10-15 band pull aparts
    10+10 suitcase / 10 goblet squat / 10 kb tater

    Strenght
    Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
    Front Squat 3x5reps @50-60-70%
    rest 2-3 min bwn sets

    Metcon
    6 sets of intervals
    3 times with air bike 1x2 min and 2x1 min
    rest 1 min
    3 times with rower 1x2 min / 2x 1min
    Go with fast pace on each work time, increase pace on each
    round so dont start all out. Vuorotellen parin kanssa.
    Tarkoitus on vetää 80-85-90% effortilla.
    Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
    Ota kalorit ylös!

  • 3.10.2024 Weightlifting MODERATE-HEAVY WEEK 3/9 Workout

    WARM UP + TECHNIQUE 10-15min

    WARM UP: 2 rounds
    10x alternating DOWNWARD DOG TOE TAP
    10x/side + 5-10sec hold last rep BIRG DOG
    10x PLATE PASS CRUNCH
    6+6x/side alternating PLATE HALO SPLIT POSITION

    TECHNIQUE
    10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

    3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
    3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
    3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
    3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

    POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
    2x1x[2+1+2]@barbell, 2+1+2@60%, 2x1x[2+1+2]@65%, jerk-%, rest btw sets 2min, example of rise 50-55%

    HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
    all pulls full foot
    *Halting -hold this position for 2-3 seconds before returning the bar to the floor
    *Pull from pwr pos. hold this position for 2-3 seconds before pull.
    2+2+3@80%, 2x1x[2+2+3]@85%, jerk-%, rest btw sets 2min

    HALF FRONT SQUAT *90° + FRONT SQUAT
    2+2@70%, 2x1x[2+2]@75%, fs-% / bw-%, rest btw sets 3min
    example of rise 55-65% *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

    SUPERSET: quality *if there is time left, do supersets!

    3 rounds: NO SHOES

    30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
    10x /side RUSSIAN TWIST *plate

    Rest as needed