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

  • Front Squat 5-5-5-5-5 Strength

    5 set of 5 Front squats done in controlled way

  • 5/4/21 Workout

    Warm up(10)
    3rds
    100m
    5 plyo jump
    10 single leg dl
    5 plyo jump
    10 knee grab

    WRK(20)
    WRK 5:00 REST 1:00 x 4
    8 burpees
    8 dumbbell/kettlebell swings
    100m run
    8 dumbbell/kettlebell high pulls
    8 leg raises

    Finisher
    50 flutter kicks
    1:00 hamstring stretch

  • 5/5/21 Workout

    Warm up(10)
    3rds
    100m
    5 plyo jump
    10 single leg dl
    5 plyo jump
    10 knee grab

    WRK(27)
    WRK 6:00 REST 1:00-then
    WRK 8:00 REST 2:00-then
    WRK 10:00 REST 3:00
    10 db hang clean + alt shoulder press
    20 db hop overs
    10 push ups + shoulder tap
    20 mountain climbers
    10 reverse lunch + bicep curls

    Finisher
    50 bicycles(2ct)
    1:00 samson stretch

  • 6.3.2022 RestDay! Workout

    RestDay!

  • Saturday Madness Workout

    Partner Workout

    0:00 - 8:00
    7 DB Devils Press @2x15/10kg
    10 No Push-up Burpees

    10:00 - 18:00
    Farmer Carry x 60m - heavy, but fast!

    20:00 - 28:00
    Row /Bike/Ski x 10 cals!

    *One partner completes a full round

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    5 Walk out + Push up
    5+5 Spider lunge + twist
    10 Air squats
    15 Sit ups

    2 rds:
    3-6 Deadlift
    3-6 Hang Power clean
    3-6 Push jerk
    20-30 Double Unders/Single Unders

    Mobility...
    - Shoulders
    - Ankles/Calves
    - Lunge complex

    B.
    AMRAP 10:
    30 Double Unders
    10 Hang Power Cleans (w/ 2xDB/KB)
    30 Double Unders
    10 Push Jerks (w/ 2xDB/KB)

    C.
    EMOM x10:
    1.) OH/FR Walking Lunges
    2.) Plank hold

  • 28.1.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • Monday 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 single leg RDL
    10+10 upright row
    10+10 half kneeling press
    10 scapula Pull ups
    10 kipping movement

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 high hang muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance

  • Wednesday Warm up Workout

    Warm Up
    CrossOver Symmetry Activation
    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 rounds
    200m jog/light run
    10 ring row
    5+5 single arm ring row
    :10 ring support hold + 2 ring dips
    10 scapula pull ups

    then test 1 rope climb and ring mu or strict c2b/pull up