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

  • WOD 21/01/22 Workout

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. "Lu" Raises
    B. Barbell Lateral Lunge
    C. Ring Dip Support Hold (To Failure)

  • Extra Credit 26-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    5 Bodyweight Kang Squats
    10 Arm Haulers
    15 Glute Bridge Ups
    1:00/1:00 Couch Stretch
    -Rest as Needed b/t Sets-

  • Saturday Cool down Workout

    2-3 min light cardio
    1+1 min forearms smash
    1+1 min forearm streching
    2+2 painball to uppertrap against rig
    1 min prayer pose

  • 3x 5min ON/3min OFF Workout

    3x
    5min ON/3min OFF
    Run 600m
    +
    AMRAP in the remaining time of
    3 Burpee over Bar
    6 Thrusters 50/35kg
    30 Double Unders

  • 13.8.2022 Workout

    EILINEN

    tai

    LEPO + 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

  • Friday Warm up Workout

    Band Pull aparts + Banded Hip activation
    then
    3 sets
    1:00 cardio (add speed each round)
    5 muscle cleans
    5 front squats
    5 hang squat clean
    10 scapula pull ups
    5 bar facing burpees

    then start to prep for Squat clean + FS workout

  • Abs facture 45/15 Workout

    45 sec work/ 15 sec rest
    4 rounds:
    A. Flutter kick
    B. Hanging L-position hold
    C. Turttle position reach
    D. Plank hold

  • Lauantai 29.5. Workout

    Rästi

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then

    2 sets
    1:30 cardio machine
    10+10 single leg RDL
    10+10 upright row
    10+10 half kneeling press
    10 scapula Pull ups
    10 kipping movement

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 Muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance