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

  • Superkids 10-13 taito Workout

    Käsilläseisonta

    Kärrynpyörät, pidot
    Käsilläseisontapunnerrustekniikka
    Perhosleukatekniikka

  • HSPU: Lätt Workout

    3x20-30 sec hand stand wall hold

    5x10-30 sec frog stand

  • Strength Strength

    Back squat 4x6
    Strict pull up 5x6

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Pause 5 secs in the receiving position for each rep.

    B,
    3 rounds for quality of:
    10 Alternating ¼ Get-ups, pick load
    Bottoms-up Kettlebell Carry, pick load, 15m
    10 Mini Band Front Raises
    Hollow Rock, 30 secs

    Bottoms-up Kettlebell Carries- light load

  • Easywod 24072020 Workout

    -vauhtipunnerrustekniikka
    -sdlhp tekniikka
    -wallballtekniikka

    5 x
    7vauhtipunnerrus sopiva paino
    7sdlhp
    7wallball

    TC 15 min

  • Workout for Roman (Jeonghyeon) Workout

    Day 1
    1. Push-ups x 15
    2. Crunch x 22
    3. modified plank 70s
    4. Mt climber x 25
    5. bicycle crunch x 22
    6. burpee test x 14

    Repeat these exercises 3 times, 30s breaks between each exercise.

    Day 2
    1. Push-ups x 16

    1. Crunch x 25

    2. Modified plank 70s

    3. Mt climber x 25

    4. Bicycle crunch x 24

    5. Burpee test x 16

    Repeating 3 times, 30s rest after each exercise

    Day 3
    1. Front lunge x 18
    2. Jumping lunge x 16
    3. Jumping squat x 20
    4. Burpee x 20
    5. Mt climber x 28
    6. Plank 80s

    Repeating 2 times , 30s rest after each exercise

  • Wednesday Cool down Workout

    2-3 min light cardio
    1-2 min glute smash with roller
    1-2 min pigeon pose strech (each side)
    2+2 min banded bully

  • Saturday Madness Workout

    Partner "Bradshaw"

    10 rounds for time :
    6 HSPU
    12 DL @100/70kg
    24 Kipping Pull up
    48 Double Unders
    Timecap: 30 mins

  • Omatoimi lämmittely Workout

  • 5/22/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 pik n grass
    100m run
    :30 pigeon

    GRT(20)
    2 mile run or run for 20:00 minutes

    Finisher
    50 crunches
    1:00 pigeon