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

  • 27.4.2022 Basic Workout

    4 rounds :

    12 Triceps Press w/ DB
    10 + 10 One Arm Banded Row

    Rest 2:00 Btw Rounds.

  • Muscle & Power, Joker Workout

    For time: “Grace”
    30 Clean & Jerks

  • Accessory 1 Workout

    EMOM’16
    1. 8-12 strict pull ups
    2. 5-8 strict hspu
    3. 5 paused bench press
    4. Rest

  • Full Workout for Roman (Jeonghyeon) Workout

    Week 1

    Day 1

    Push ups x12
    Crunch x 15

    Modified plank 50s
    Mt climber x 15
    Bicycle crunch x 12
    Burpee x 10

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 15
    Jumping lunge x 12
    Jumping squat x 10
    Burpee x 12
    Mt climber x 15
    Plank 50s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x12
    Crunch x 15

    Modified plank 50s
    Mt climber x 15
    Bicycle crunch x 12
    Burpee x 10

    Repeating 3 times / 30s rest each

    Week 2

    Day 1

    Push ups x14
    Crunch x 18

    Modified plank 55s
    Mt climber x 18
    Bicycle crunch x 14
    Burpee x 12

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 18
    Jumping lunge x 15
    Jumping squat x 14
    Burpee x 15
    Mt climber x 18
    Plank 50s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x15
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 15
    Burpee x 12

    Repeating 3 times / 30s rest each

    Week 3

    Day 1

    Push ups x15
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 16
    Burpee x 15

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 20
    Jumping lunge x 16
    Jumping squat x 16
    Burpee x 15
    Mt climber x 18
    Plank 60s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x 15
    Crunch x 18

    Modified plank 60s
    Mt climber x 20
    Bicycle crunch x 16
    Burpee x 16

    Repeating 3 times / 30s rest each

    Week 4

    Day 1

    Push ups x 18
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 16
    Burpee x 15

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 20
    Jumping lunge x 18
    Jumping squat x 16
    Burpee x 16
    Mt climber x 20
    Plank 60s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x 20
    Crunch x 18

    Modified plank 70s
    Mt climber x 18
    Bicycle crunch x 18
    Burpee x 16

    Repeating 3 times / 30s rest each

  • Extra Credit 14-04-2023 Workout

    OPTIONAL COOL DOWN
    1 SET FOR QUALITY
    1:00/1:00 Quad Roll
    1:00/1:00 Hamstring Roll
    2:00 EZ Machine or jog (Nasal Breathing Only)

  • Weightlifting + gymnastics Workout

    100 min

    1.WL
    A. EMOM10:
    1 snatch, build up
    - 32.5 kg - 52.5 kg

    B. Every 3 minutes x 4
    2 x 1 Power clean into 1 Push jerk
    x 75-80 %/ 1-1.5 reps in the tank
    - 47.5 50 52.5 52.4

    B. EMOM7
    1 Below the knee squat clean + 2 High box jumps
    - 40 45 50 55 60 62.5 65 kg

    2.CTB
    EMOM10:
    1) 6 CTB
    2) easy bike

  • Helen Workout

    3 rounds of:
    400m run
    KB swings x21 (20kg)
    Pull up x12

  • Lepopäivä Workout

    Rest day - what did you do?

  • EASY: Gymnastics skills Workout

    20s on - 20s off for 6 rounds:
    a) negative skin the cat / assisted ring support holds (10s top, 10s bottom)
    b) shin shrimp squat / curtsy lunge / step back lunge
    c) tempo horizontal row (0+3+3)
    d) wall support hs hold / feet on box hs hold or plate step ups
    e) diagonal skater jumps (pause at receiving position)
    f) rest

  • Strength Workout

    80 min