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

  • MOVEMENT - Bodybuilding & machines Workout

    30min for quality, rest as needed:
    8-12 bench press
    90s machine
    8-12 reverse grip Yates row
    90s machine
    6-8 + 6-8 sandbag bearhug box step up (60/50cm)
    90s machine

    RPE 6-8, by feel.

  • 3/16/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 pik n grass
    5 over/under

    WRK(24)
    WRK 3:00 REST 1:00 x6
    12 dumbbell power clean(chose weight)
    12 burpees
    24 alternating sit up

    Finisher
    50 tucks
    1:00 hamstring stretch

  • Wednesday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech
    then 2 rounds
    1:30 cardio machine
    7 ohs with barbell
    35 single unders
    15 plate hops
    7 barbell thrusters
    then 2 sets to climb for wod weight
    5 ohs
    15 du
    5 thruster
    second set should be done with wod weights

  • Conditioning Workout

    Conditioning :
    AMRAP 30 with a partner:
    Buy in: 400 Meter Partner Buddy Carry (split as needed)
    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs
    20 Toes to Bar
    10 Burpees over the rower

    One person works. Split as desired.
    Burpee Option: regular burpee.

  • Upper Body Mix 💦 + Boxing technique 🥊 Workout

    Upper body workout 🏋️‍♀️ + boxing skills (hits to pads)
    Mixed exercises around a circle ⭕️

  • EASYWOD 21072020 Workout

    Clean & Jerk technique

    5 x 3-position clean

    5×1 clean + 3 split jerk

  • 19.3.2020 Home Workout Workout

    Lepopäivä/ulkoilua

  • Snatch Strength

    E2MOM x8
    Squat Snatch
    4-4-3-3-3-2-2-2
    55-80% 1 RM
    -> Aloitus 55% ja nostot jokaiselle sarjalle jos mahdollista

  • VKO47 Treeni 3 Workout

    60min PK-vauhtinen soutu / pyörä

    *kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
    A) Kippi / Kippi T2B x 10 toistoa + 10 hollow rock
    B) Käsilläseisonta seinää vasten x 20-30 sec + 10 arch rock

  • OFF-SITE WORKOUT - Gymnastics Workout

    15min AMRAP

    20 Pistol squats
    10 Strict HSPU
    20 V-ups

    WARM-UP:

    2-3 Rounds

    10 Narrow stance squats
    10 Leg lift pistol squat
    10 Push-ups
    10-20sec Handstand hold