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

  • Muscle & Power, YV2 Strength

    Bent over barbell row (pronated) 4x6 reps

  • The Ghost Workout

    6 Rounds for Total Reps in 23 minutes
    1 minute of Rowing (for calories)
    1 minute of Burpees
    1 minute of Double-Unders
    1 minute Rest

  • Ladyt & Legendat Workout

    Lämpö
    2:00 Pyörä
    2:00 Hiihto
    2:00 Soutu

    2 kierrosta
    10 Kumpparihalkaisu edestä
    10 Kumppari pystypunnerrrus o/v
    10 Kumppari penkkipunnerrus
    10 Kumppari ulkokiertäjä o/v
    10 Kahvakuulaheilautus
    10 Maastaveto kuulalla

    :30 Pakaravenytys
    :30 Spiderman venytys
    :30 Selkävenytys (vastakkaisesta jalasta kiinni)

    Voima
    5 kierrosta
    8 Maastaveto
    8 Kulmasoutu käsipainolla o/v
    16 Ristikkäislinkkari

    Jumppa
    Pareittain 15:00
    20 cal Soutu
    20 Punnerrus
    20 Boksiaskellus
    20 cal Pyörä
    20 Burpee
    40 Selän ojennus

  • 3/26/21 Workout

    Warm up(10)
    3rds
    20 jax
    15 plyo
    10 knee grab

    WRK(20)
    Complete the following on every minute for 20:00 minutes.
    10 squats
    10 jump rope
    adjust the number of reps down if you cannot finish within :35-:40 seconds

    Finisher
    50 bicycles
    1:00 quad stretch

  • MudCake Workout

    OTM 16 min
    3 x front squat (odd)
    6 x back squat (even)

    Rx weights:
    Rounds 1 - 2. (50 kg/ 35 kg)
    Rounds 3 - 4. (55 kg/ 37,5 kg)
    Rounds 5 - 6 (60 kg/ 40 kg)
    Rounds 7 - 8. (65 kg/ 42,5 kg)
    Rounds 9 - 10. ( 70 kg/ 45 kg)
    Rounds 11 - 12. (75 kg/ 47,5 kg)
    Rounds 13 - 14 (80 kg/ 50 kg)
    Rounds 15 - 16 (85 kg/ 52,5 kg)

  • WOD 29/09/22 Workout

  • Clean and jerks Strength

    1) Wall climbs 5x4
    2) Squat clean and jerk 5x(1+1))x80%

  • Muscle & Power, AV1 Strength

    Front squat 8-8-8-8 reps, then max reps @ 90%

  • WOD Workout

    3 Rounds
    20 DB box step ups 50/35#
    20 DB snatch
    60 Dubs/120 singles

    EMOM 5 wallballs 20/14

    • start workout with wallballs

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Barbell Curl
    B. Bulgarian Split Squat (Each Leg)
    C. Static Reverse Hyper Hold (60-90 Seconds)

    *Repeat from 7.1.22