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

  • #SLACOM11052020 Workout

    W.UP
    Mobility erbini (instagram) + anche

    1' Hang from Pull-up Bar
    youtu.be/WUY-S2jaghc

    Poi
    4 Rnd
    16 Cal. Row
    8 Squat Jerks
    youtu.be/Yh9GuPyJDuE
    16 abs rotation + plates
    8 Kipping Pull Ups

    STRENGHT WL
    5 RND
    Rest 1-3' Tra i rnd

    Wall Sit 45" peso corporeo
    Standing Calf Raise 40 peso corporeo

    Split Jerk
    6 @60%
    6 @65%
    6 @70%
    6 @75%
    6 @70%
    6 @60%

    WOD
    "GOLDEN EAGLE"
    FOR TIME
    5 Rnd
    50 DU
    10 POWER CLEAN HEAVY
    5 BMU
    10 Lateral Burpees Over the BAR

    Conditioning & skill
    AMRAP 8'
    20 Cal. Row
    20 Alt. TTB one leg
    Max Rep Strict HSPU strict
    Ripartire poi dalle cal.
    Rest 2'
    AMRAP 8'
    20 Cal. Row
    20 Alt. TTB one leg
    Max Rep Strict HSPU strict
    Ripartire poi dalle cal.
    Rest 2'
    AMRAP 8'
    20 Cal. Row
    20 Alt. TTB one leg
    Max Rep Strict HSPU strict
    Ripartire poi dalle cal.

    OPZIONALE

    Split Squat 3×10 (5 Per Gamba)

    V Up 4×20
    DB Farmers Hold 5 x1'

  • Extra Credit 10-10-2021 Workout

    • Foam Roll Lats x 60s each (6-12 inches of motion)
    • Biphasic Lat Stretch x 60s each
    • Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Omatoimi lämmittely Workout

  • Conditioning Workout

    Level 1.

    For time:

    60 du

    10 power clean & jerk @60/40kg

    60 du

    10 power clean & jerk @60/40kg

    Level 2.
    For time:

    50 du

    10 power clean & jerk @50/35kg

    50 du

    10 power clean & jerk @50/35kg

    Rpe 4 TC 6min Sprintti metcon missä ideana liikkua kovalla, mutta hallitulla intensiteetillä. Skaalaukset: du - reps 40 - su power c&j - paino

  • HOME WORKOUT 260520 #1 Workout

    E2MOM for 10min (5sets)
    - 5-15 Table row or Door pull-ups

  • Omatoimi lämmittely Workout

  • HOME WOD 30 Workout

    WARM UP
    10 min cardio

    WORKOUT
    Pump friday

    5 rounds for quality

    20 bicep curls. Change to other variations every round.
    20 tricep pull downs with band
    20 delt flys. Change to other variations every round.
    60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

    REST 60 sec after every round
    Use heaviest weights possible.
    COOL DOWN

    10min light stretching and foam rolling. Relax and recover.

  • Omatoimi lämmittely Workout

  • Omatoimi lämmittely Workout

  • 17.11.2025 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds @ workout pace
    200m Run
    500m BikeErg
    15/12 (cal) Row
    – Rest 0:30 –