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

  • Extra Credit 11-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • The Dream Team Workout

    Working in Pairs;
    A. 9-6-3
    Clean 70/45kg
    Bar MU (C2B, pull up)
    Complete 9-9 then your partner does 9-9, 6-6 & 6-6 etc...

    B.
    Straight into YGIG;
    5 Rounds;
    20 Front Squat 70/45kg
    40 CAL Row

    C.
    Straight into;
    100 Wall Balls + 50 Devils Press + 50 Burpee to target (working same time, change and split as needed. Burpee to target)

    Time Cap : 35 Mins

  • Max viikko 39/1 Workout

    LÄMMITTELY:

    15 min ajan
    5+5 Sivukyykky
    5+5 Rintarangan kierto kyykyssä
    5 mittarimato
    5+5 olan kosketus punnerrusasennossa
    5+5 yhden jalan mave (kahvakuula/käsipaino)

    WOD:

    6 x 2 min on / 1 min off:
    10-20 linkkaria
    10-15 riipusta pään yläpuolelle (kk heilautus/ tempaus / rive + ylöstyöntö yhdellä tai kahdella kädellä)
    Max määrä sivuhyppyjä käsipainon/kahvakuulan yli

    LOPPUUN:
    3 x 15-20 selänojennukset

  • Extra Credit 10-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5-10 Barbell Rollouts from knees
    5/5 Sciatic Nerve Floss
    5 Cat/Cows
    Rest as Needed b/t Sets

  • Weightlifting Workout

    A: Double power snatch + squat snatch 4x3
    B:Double power clean+ double squat clean
    C: Double Power jerk btn+ front position

  • Conditioning Workout

    Conditioning
    Teams of 2 ( You GO , I Go)

    0:00-14:00
    42-30-18
    FRSQ @doubleDB 22.5/15
    Burpee
    HSPU/ HR Push-Up

    14:00-20:00
    800 m Run ( relay , 2x200m each)

    20:00-39:00
    4 Rounds of
    40 Wall Ball
    30 T2B
    20 Alt DB Snatch @22.5/15

  • Extra Credit 25-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 15.1.2023 handstand & row & run Workout

    Handstand / Handstand walk technique

    Buy in 1k row

    2 rounds
    60 s HS hold against the wall
    30 wallball
    20 alternating dumbbell snatches

    Buy out 150m shuttle run
    --> run FAST

  • Home Workout Workout

    4 Rounds For Time:
    18 Ten meter Shuttle Runs
    15 Burpees over an Object
    12 Toe Raises (Holding weight/post)
    15 Air Squats

  • MudCake Workout

    OTM 16 min
    3 x front squat (odd)
    6 x back squat (even)

    Rx weights:
    Rounds 1 - 2. (50 kg/ 35 kg)
    Rounds 3 - 4. (55 kg/ 37,5 kg)
    Rounds 5 - 6 (60 kg/ 40 kg)
    Rounds 7 - 8. (65 kg/ 42,5 kg)
    Rounds 9 - 10. ( 70 kg/ 45 kg)
    Rounds 11 - 12. (75 kg/ 47,5 kg)
    Rounds 13 - 14 (80 kg/ 50 kg)
    Rounds 15 - 16 (85 kg/ 52,5 kg)