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

  • Kettlebell Workout

    Skills
    3 rounds
    30/30 sec Arm Bar
    5-5 Single Arm Cossack Thruster

    Core
    3 rounds
    20-20 sec 3 point Plank
    20 Bent Hollow Flutter Kicks
    20 Prone Swimmers
    10-10 Single Leg Pike Leg Lift

    Wod @32/24
    21-15-9
    Russian Swing
    Lateral Burpee over KB

  • "Mr. Joshua" Workout

    5 Rounds For Time
    400 Meter Run
    30 GHD Sit-ups (40"/37")
    15 Deadlifts 113 / 75 kg

    Time Cap: 35 Minutes

  • Beast Accessory Workout

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

    *Repeat from 6.21.22 

  • “Angry Annie” Workout

    50-40-30-20-10:
    Double Unders
    100-ft. Double Dumbbell Farmers Carry
    AbMat Sit-ups
    100-ft. Double Dumbbell Farmers Carry
    Calorie Row** 
    100-ft. Double Dumbbell Farmers Carry  

    *Dumbbells: 22.5 / 15 kg's
    **Women's Calories: 35-28-21-14-7 

  • Power Clean Strength

    Every 150s x 4

    3 Power clean V.0-1 (n.75-80% of 1RM clean)

  • Extra Credit 06-02-2022 Workout

    Side Plank ClamShell: 3 x 8-10 each 1s hold. Rest 60s.
    +
    - Pigeon Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Accessory Workout

    3rds
    B1 12-15 Front Squat w/2KBs (3s alas lasku)
    lepo 60s
    B2 12-15 "veto yläviistosta kuminauhalla kahdella kädellä"
    lepo 60s

  • RestDay! Workout

    RestDay!

  • Wednesday 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 3 sets of :
    1:00 row or air bike
    50 single unders
    7 GTOH with plate
    14 Plate hops
    3 squat cleans, starting with empty barbell and adding weight each round close to workout weight.
    4 burpees
    Workout Prep
    2 squat cleans @wod weight
    4 bar facing burpees
    18 double unders

  • 25.7.2023 BasicWod Workout

    Strict Chin Ups

    6 x 4 Go Every 2:30

    Use band if needed or Weights