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

  • Päivän treeni 1.2 Workout

    LÄMMITTELY
    syke/lämpö
    2 kierrosta, 40s. / 10s.
    • Porraskävely
    • Soutu kumppari
    • Kyykky
    • Pidossa kierto
    • Punnerrus kumppari

    liikkuvuus
    1 kierros, 45s. /15s.
    • Kierto tuulimylly
    • Lonkankoukistaja käsien kanssa - takareisi
    • Lisko + kierto oik.
    • Lisko + kierto vas.
    • Alle vienti ja rintarangan kierto oik.
    • Alle vienti ja rintarangan kierto vas.

    VOIMA
    KAHVAKUULA EMOM15
    1. 10 Kyykky + yhden käden soutu
    2. 10 Kulmasoutu KK
    3. 10 Etuheilautus
    4. Lepo

    CORE
    tabata
    1. Puolikas linkkari
    2. Kyljellä lantionnosto

  • Split Jer Strength

    Buil To A Heavy Triple

  • 14.1.2023 Wamup Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( each )
    30s Calf Stretch On Posty ( each )
    30s Banded Pass Trough

  • Split Jerk Strength

    Buil To A Heavy Triple

  • Woima Home Workout

    AMRAP 22:
    22 Jumping Lunges
    22 Squat Jumps
    22 Handstand Push Ups/Hand Release Push Ups
    22 Pack Rack / DB / KB Hang Clean & Jerks

  • Woima Home Workout

    “BOOM BOOM POW”
    For Time:
    30 Pack Rack Thrusters
    30 Burpees
    150 Double Unders / 225 Line Hops / 225 Single Unders

  • RestDay! Workout

    RestDay!

  • Deadlift Strength

    Build to Heavy Single

  • Skill Strength

    SKILL
    EMOM x 10 MINUTES
    Min 1 - :40 Pistol Squat Practice*
    Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

    *Pistol Squat Options...
    Narrow Stance Air Squats
    Lateral Box Step-Ups
    Pistol Box Squat

    **Bar Muscle-Up Options...
    Hips to Bar Kip Drill
    Jumping BMU (Focus on Transition)
    1 Kip Swing + 1 Hip to Bar + 1

  • Monday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded side steps
    5 banded dynamic squat strech
    5 inch worm with push up
    10 lunge steps
    5 burpees

    then start to work with back squats and press. warm up lifts.