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

  • VESTA CF 2.0 Workout

    EMOM 10'
    even
    double under
    odd
    3 heavy deadlift @120/65

  • Recovery session Workout

    3-5 rounds here

    1. Hill Run (jog) x 20-30 seconds, walk down
    2. Arm Circles x 20-30 sec
    3. Arm Swings x 20-30 sec
    4. Jumping Jacks x 20-30 sec
    5. Scapular Jacks x 20-30sec
    6. Skips x 10 each leg
    7. 2 Shuffles + Turn x 5 each way
    8. High Knees + Butt Kickers x 3 each per round x 10 cycles
    9. Walking Knee to Chest x 10 each leg
    10. Walking Quad Stretch x 10 each leg

  • Leg Extensions Strength

    Leg extensions

  • FAST & FURIOUS Workout

    5 rounds
    15 snatches @40/25
    10 deadlift with snatch grip @40/25
    every 2mins 5 burpees

  • 22.11.2018 Workout

    Puolesta reidestä rive
    3@70%, 2@75%, 2@80%, 2x2@85%

    Työntö veto puolesta säärestä (korokkeet) 3@90%, 3@95% 3@100%

    Suorinjaloin Mave (takakyykystä) 6@55%, 2x6@60%

  • 3 Kierrosta Workout

    -300m Soutuu
    -10 x Thruster
    -5 x Jalkojen nosto

  • 19.12.2024 CLEAN + SPLIT JERK Strength

    *tc 20min

    2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

  • Max length broad jump Workout

    5 Attempts to find a max length Broad Jump

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.Strength/skill
    A. EMOM10:
    1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
    2) 10 m HSW - 5 5 4 5 4 m

    2.Anaerobic capacity
    6 x 1' ON / 4' OFF
    A.
    8 heavy DB snatch - 35 lbs
    8 box over burpee > 6
    ME bike
    Calories: 4 6 5
    B.
    8 DB thruster 35/50 lb > 25 lbs
    20 DU
    Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

    3.Strength endurance
    Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
    DB curl + press-15 lbs
    L-sit hang

    4:4 sets
    12 Hip thrust - 60 60 60 60 kg
    10 hamstring curls - 10 10 10 10 kg

    5:3 sets
    12 low cable pulley - 35 40 40 kg
    15 side lat. raise - 10 lbs/3 kg
    20 pike leg lifts
    12 sa. DB press - 20 20 20 lbs

    6:3 sets
    3x7 bicep curls 13 kg
    15 v-ups

  • Kisaajien versio Workout

    5 rounds

    7 deadlift (150/100 kg)
    21 WB shots
    28 bar over burpees