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

  • Woima Home Workout

    PART 1: DOUBLE DUMBBELL PUSH JERKS
    5 Sets of 3 Double Dumbbell Push Jerks

    PART 2: “SQUARE UP”
    4 Rounds For Time:
    400 Meter Run
    8 Double Dumbbell Shoulder to Overhead
    16 Squat Jump Over Dumbbell

  • Back squat Week 2 Strength

    Find 8RM @RPE 9/10
    Then 3x8 90%/8RM

  • Korona kasit päivä 1 Strength

    A.) Takakyykky
    2×8 @64% 1rm
    B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
    C.) Penkki punnerrus
    2×8 @64%
    D.) Leuanveto myötäotteella
    5×5 tiukkoja!

  • Auran Skills Workout

    🤸🩵🤸‍♀️🌸🤸‍♂️✨️

  • Syypää sun hymyyn. Workout

    Amrap 45.
    Easy/ Moderate pace!

    Split as needed.
    2k bike
    1k ski
    2k row

    Tee seuraava osio treenin aikana haluamassasi kohdassa.( Ei tarvitse tehdä putkeen kierroksia):
    4 Rounds
    2x Squat clean and jerk ( 80-90% from 1RM clean&jerk)
    4x High box jump
    6x Bar over burpee

    If time remain do:
    Amrap
    100m run + 10 Squat jumps

  • 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)
    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

  • Teinit etukyykky Strength

    Etukyykky 3x10

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 slow Dragon flags
    10 T2B
    15 Ab-wheels
    20 AMSU
    Rest

  • “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 

  • Main site Saturday 250621 Strength

    For time

    Compare to 240712.