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

  • Työntävät osa 2 apuliikkeet 3. vk Workout

    3 x 15

    bulgarialainen kyykky
    timanttipunnerrus
    vipunostot sivulle

  • “Clear the Air” Workout

    AMRAP 13:
    40 Air Squats
    300m/250m Row
    20 Power Snatches (75/55)

  • OHS Smolov Week 11 Day 2 Strength

    1 x 3 (60%)
    1 x 3 (70%)
    1 x 3 (80%)
    2 x 3 (95%)

    Percentage from 1RM

  • “Shin Guard” Workout

    9-15-21:
    Burpee Box Jump Overs (24″/20″)
    Power Clean and Jerks (135/95)

    KILOS – (61/43)

  • Kotitreeni WOD Workout

    WOD
    5rds for quality
    10x up down + push up
    10+10 bent over row
    10x OH/goblet reverse lunge/side
    10x russian twist

  • MAYFLY PRO TRACK Workout

    A,
    Yoke Carry 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Specify distance in notes.

    5x 15m

    B,
    Tumilson
    8 rounds for time of:
    Run, 200 m
    11 Dumbbell Burpee Deadlifts @27,5/20kg
    Goal: sub 18 mins

    C,
    Complete as many rounds as possible in 6 mins of:
    max rep Flutter Kicks, 30 secs
    15 Weighted Sit-ups, pick load
    10 L/10 R Lateral Med Ball Toss, pick load
    5 Ball Slams, pick load

    Goal: Just get it done

  • Handstand walk Workout

    Handstand Walk
    Max distance in 6min.

    Or

    Practice HS Walk ~15min.

  • Wednesday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech

  • Thursday Optional Cardio or Rest Day Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    RUN
    4-5 SETS
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    REST/WALK 1.5 MIN BWN SETS
    SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

    MOBILITY AFTERWARDS
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

  • Friday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then

    2 sets
    1:30 cardio machine
    10+10 Weighted Single leg RDL
    10+10 upright row
    10+10 single arm db thrusters
    10 scapula Pull ups
    10 kipping movement
    :30 hs hold

    With barbell go 2 times through this:
    3 clean deadlifts
    3 Muscle cleans
    3 hang power cleans
    3 front squats
    3 squat cleans