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

  • 29.12.2020 Workout

    Leebeni.

  • PT Group TI 24.9. klo 11 Workout

    LÄMMITTELY
    - Cat & cow
    - Lapsen lepoasento - jarruttava punnerrus - ojennus
    - Toispolviseisonnassa 3 liikesuuntaa
    - Toispolviseisonnassa kyljet
    - Seinäkyykky
    - Rangan ojennus rullan kanssa
    - Vaaka rullan kanssa kierrolla
    - Rintarangan kierrot toispolviseisonnassa seinällä

    VOIMA
    3 x 6 yhden jalan jarruttava kyykky boksilta
    3 x 8 penkkipunnerrus kp stepperillä

    EMOM 4
    Toinen parista tekee liikettä A ja toinen liikettä B
    40s./20s.
    A) Hiihto ergo
    B) Seinäistunta

    EMOM 4
    Toinen parista tekee liikettä A ja toinen liikettä B
    40s./20s.
    A) Pyörä ergo
    B) Lankku

  • “Catch & Release” Workout

    Conditioning

    On the 4:00 x 5 Rounds:
    50′ Double Dumbbell Front Rack Walking Lunge (70’s/50’s)
    21/15 Calorie Row
    12 Kipping Deficit Handstand Pushups (4.5″/3″)
    9 Deadlifts (265/175)

    KILOS
    Dumbbells: 32/22.5
    Barbell: 120.5/79.5

  • Open 20.1 Workout

    For Time:

    8 ground to overhead
    10 bar facing burpees

    43/30kg

    TC 15

  • Weightlifting Workout

    Part A).
    Skill Primer
    Low Hang Muscle Snatch, BTN Push Press & OHS (5-8 sets x 2+2+2)

    Part B).
    Low Hang Snatch & Hang Snatch
    (8 sets x 1+1 / 60%-75%)

  • Main site 20231206 Workout

    5 rounds for time of:

    ♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
    ♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

    Hold two dumbbells in a farmers carry position for the step-overs.

  • Extra Credit 01-08-2021 Workout

    – World’s Greatest Stretch x 10 reps each side
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 3/30/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    WRK(26)
    Complete the following circuits in each set:
    WRK 8:00 REST 1:00
    7 bent over row/ring row/pull up
    7 sit ups
    28 jing jangs(5yd suicide)

    WRK 8:00 REST 1:00
    7 hammer curls
    7 body saws
    28 jump rope

    WRK 8:00 REST 1:00
    7 push ups
    7 russian twist
    28 dumbbell hopovers

    Finisher
    1:00 chest opener
    1:00 butterfly stretch

  • Juyang 3 days workout: Day 1 Workout

    Exercises for lower body part

    • Agility Dots
    • Lateral Jump
    • Lunge (10 seconds)
    • Squat (10 seconds)

    Exercises are based on 10 reps with 3 sets each.
    The resting time is in between each exercise for 20 seconds.

  • BBC Weightlifting - Max out Workout

    A) Snatch

    Snatch 1RM of the day

    B) Clean & jerk

    Clean and jerk 1RM of the day