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, Hero Workout

    ”Elizabeth”
    21-15-9 reps for time
    Squat cleans 61/43 kg
    Ring dips

  • Wednesday Warm up Workout

    Warm Up
    Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
    then
    2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
    Suitcase Deadlift
    Step forward lunge
    DB power clean
    DB Push Press
    Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
    then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

  • Painonnosto Workout

    Rive ja työntö

  • 190122 Keskiviikko (ulkowod) Workout

    5 rounds
    1min KB swing 24/16
    1min russian twist (weighted)
    1min KB thruster
    1min rest

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15min
    A) HSPU
    B) Robe Climbs
    C) HSW / Wall Walks
    D) Ring/Bar MU
    E) DU
    F) Any Odd Objrct Movement

  • Monday Warm up Workout

    Warm Up
    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, pakara kuminauha)
    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

    With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
    Deadlifts
    Hang snatches
    Thrusters
    3+3 lunge elbow strech
    3 inch worm with push up

  • Beast Accessory Workout

    3-4 Sets:
    A. Ring Plank Hold (60-90 Seconds)
    B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
    C. 8-12 Seated Dumbbell Reverse Fly

    *Repeat from 6.28.22 

  • RestDay! Workout

    Deload viikko. Ja sit KK :)

  • 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 Reverse lunge with db on shoulder
    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

  • Bootcamp Workout

    3 rounds
    8 cal bike or row
    10 air squats

    Front squats
    EMOM x 10
    5 reps
    *staying at same weight

    WOD
    Every 5:00 for 25:00 (4 rounds)
    400m row
    5 burpees
    10 ring rows
    15 wallballs
    20 walking lunges

    • if 1st round takes longer than 4:30 to compete scale row to 200m