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

  • This is Sparta Workout

    In Teams of 4

    AMRAP 6:
    Buy in:
    2 x 7 wheelbarrel walk
    Then:
    - single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

    Score: Total Reps

  • 12.4.2024 Warmup Workout

    3:00 Row + 3:00 Echo bike@ easy pace
    2:00 Row @ moderate pace
    +
    2-3 Rounds
    5/side Elevated ankle lunge
    5/side Cossack squat
    5/side Tactical ankle rocks, alternating
    +
    Barbell prep
    5 – 3 – 1 of each @ empty barbell
    Hang muscle snatch
    Behind the neck snatch grip press
    Hang power snatch
    Overhead squat
    Power snatch

  • Functional Bodybuilding Workout

    a) 1-Arm Bent Over Row - 1sec hold 4x8
    b) Stick+Band Lat Pull Down - 1sec hold 4x8

    Banded Chest to Bar 4x6

    3sets: YGIG
    30sec KB Swing USA
    20sec Hollow Hold
    30sec Wall Sit

    3 Sets: YGIG
    30 Mountain Climbers
    20 Push-Up
    10 Groiners
    5 Burbee

  • Monday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded side steps
    5 banded dynamic squat strech
    5 inch worm with push up
    5+5 single arm db thrusters
    5 kipping knee raises

  • Extra Credit 23-11-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Walking Rest or EZ Bike
    10 Cat/Cows
    5/5 Moose Antlers
    -Rest as Needed b/t Sets

  • Extra Credit 20-11-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    8/8 Slow Single Leg Glute Bridge-Ups
    3/3 Sciatic Nerve Floss
    12 Banded Ws*
    *Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

    -Rest As Needed b/t Sets-

  • 29.9.2024 Pause Front Squat Strength

    2s pause at the bottom

    4-4-3-3-3

    Go every 2:30

  • 1.11.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Frank Medrano's Beginner HIIT Workout Workout

    Seuraa videota ja tee samalla mukana.

  • Lauantai 16.7. Workout

    Karjalan Kovin
    Sali Kiinni