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

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:
    20-30s side planks
    40-60s plank hold

  • Muscle & Power, Joker Workout

    Rowing “Nancy”
    5 rounds for time:
    300m Row
    15 OH squats

  • 09.07.2025 Workout

    Power Clean

    A) Build up to days heavy 3RM (drop and go)

    *E2MOM Till failure

    B) 3 Rounds:

    2min on/1min off:

    • 15 Cal Echo
    • Amrap PC @80% from 3RM

    Competition Workout

    3 Rounds For Time:

    Optional Accessories

    3-4x For Quality:

    • 10-15 Lu Raise (2x Plate)
    • 15-20 GHD Hip Ext
    • 10/10 KB Gorilla Row

  • 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 just bodyweight
    15 hip bridges
    10+10 birddogs
    5 dynamic squat streches
    then
    2 sets of :
    1:30 air bike or row
    10m lunge walk + torso rotation
    10m tin soldier walk
    20 alt leg v-ups
    12 ring row
    then workout prep
    2 sets of :
    8 weighted lunge steps (first set lighter weights than workout weight)
    3-5 toes to bars
    3-5 pull ups

  • Tuesday Cool down Workout

    2-3 min light cardio
    1+1 min wall pec strech
    1+1 min wall bicep strech
    1-2 min cobra to downdog pose (stay 10s on each strech pos)

  • Wednesday Cool down Workout

    2-3 min light cardio
    1+1 mim glute smash
    2+2 min low back / side smash
    1+1 min lat smash with roller
    1 min prayer pose strech

  • 4/8/21 Workout

    Warm up(10)
    3rds
    10 plyo
    10 single leg deadlift
    10 heels to rear

    WRK(27)
    WRK 8:00 REST 1:00 x3
    8 single arm dumbbell ground to overhead
    8 body builders
    8 seated alternating dumbbell strict press
    8 v-ups
    8 plank taps(two count)

    Finisher
    1:00 plank
    1:00 hamstring stretch

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • 4/7/21 Workout

    Warm up(10)
    3rds
    10 plyo
    10 single leg deadlift
    10 heels to rear

    RCVR(30)
    walk, run, bike, jog, row or combination of any for 30:00 mins.

    Finisher
    :30 six inch hold
    1:00 hamstring stretch

  • Conditioning Workout

    8x3min ON / 1 min OFF

    A:
    10 alt. Dumbell Snatch @22,5/15kg
    20 air squat
    30 Double under

    B:
    10 push up
    10 box jump over @60/50cm
    10 alt. Db reverse lunge @22,5/15kg

    Alternate “A” & “B” (4-4 sets)