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

  • 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.

  • Lauantai aamu voima osa 2 Strength

    Vuorotellen kyykyt ja penkki 5x5

  • UPPER BODY STRENGTH WOD (ADVANCED) Workout

    10-8-6-4-2
    -Push Press
    2-4-6-8-10
    Strict Pull Up
    8/6 Cal Ski between rounds

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • 01/02/21 Strength

    Bodyweight only strength

    1min on
    1min off
    3 rounds per exercise
    Complete all sets per exercise before moving on to the next.
    Aim to do the first set at a harder scale than usual
    Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

    1) strict pull ups
    2) strict hspu/box hspu/pike push up
    3) strict chin ups
    4) strict dips
    5) perfect press ups

  • ”Half Empty” Workout

    [TEAMS OF 2]

    AMRAP 20:
    10 Box Jump Overs
    2 Rope Climbs (15')
    30' Front Rack Walking Lunge

    KILOS: 69/40kg

    Switch After Full Rounds

  • Weightlifting Workout

    A: Power snatch max.
    B: Power clean max.

  • Weightlifting Workout

    A: Hip squat snatch + Hip power snatch
    Up to heavy
    B: Clean pull Hip technique
    C: Power Clean + Clean

  • Work Out Day 2 Devansh Workout

    Day 2
    Part A - 4 rounds
    Skipping - 100
    Lateral lunge to high knee - 10 each leg
    Spiderman plank - 12 each side

    Part B - 4 rounds
    Push ups - 15 (full range of motion) pause at bottom for 2 sec
    Band pull apart - 15
    Shrugs - weighted - 15
    Medicinie Ball Crunches - 15

    Part C - 1 round
    20 meter sprints
    As many as possible for 3 minutes
    Rest 3 minutes
    As many as possible for 2 minutes
    Rest 2 minutes
    As many as possible for 1 minute
    Rest 1 minute
    As many as possible for 30 sec.

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • Toes to bars Workout

    1min test
    +
    40% of max reps
    40% of max reps
    50% of max reps
    Max effort
    30% of max reps

    Rest 1min between sets

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