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

  • Etukyykky Strength

    Etukyykky

    6 x 6

  • VIDEO - ATP Skill: Jefferson Curl Workout

  • L-sit, rowing and stretching (main site Sunday 190331) Workout

    Practice L-sits for 10 minutes.

    Row 5,000 meters for time.

    Stretch for 10 minutes.

    Result is for the row.

  • 23.10.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Penkki 3x3x75-85%
    Slingshot penkki max1
    Slingshot penkki, kapea ote 4x6-8
    FacePull 100 toistoa

  • Accessory Gymnastic Workout

    5 X 3
    Ring Muscle-ups ( Any progression)
    https://vimeo.com/162485846
    After each set perform:
    10 Beat Swings
    https://vimeo.com/175745155

  • Muscle & Power, AV2 Strength

    Deadlift 1 RM, then 3 sets 80-60-40% (choose reps)

  • Diane Workout

    Pre-WOD:
    - 800M Run
    - Mobility Work

    WOD:
    "Diane"
    21-15-9
    - DL (225#/135#)
    - HSPU

    Post-WOD:
    - 200M Farmers Carry
    As heavy as possible

    Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

  • 10 min. EMOM Strength

    5 strict pull ups every minute on a minute

  • Fight Gone Bad Workout

    3 X 5 minute rounds of the following exercises followed by 1 minute rest between each round! Work with a partner who will count how many Reps you do, each rep equals 1 point, apart from on the rowing machine, each calorie burned will be classed as a point, aim for at least 20 reps per exercise!

    Row
    Sumo deadlift
    Military press
    Wall squat throw
    Box jumps

    1 minute rest
    3 times around

    Start on reasonable weight, keep record of your points over 3 rounds, when you perform again if you beat your score you then increase the weight for next time!

  • The Chief Workout

    Pre-WOD:
    - Back Squat 3 RM with 3 sec pause at the bottom of the squat

    WOD:
    "The Chief"
    Max rounds in 3 minutes of:
    - 3 Power cleans (135/95) (Scale as necessary)
    - 6 Push-ups
    - 9 Squats
    Rest 1 minute.
    Repeat for a total of 5 cycles.
    Completed a minimum 4 rounds in each of the 5 cycles of work. Total work was 15 minutes, not including rest. I would say, this one hurt ... they all hurt if you do them right and push yourself!