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

  • Back Squat 1 x 10 Strength

    Back Squat for load:
    #1: 10 reps

  • Endurance WOD Workout

    20 rounds at consistent pace:
    4 hang power cleans 35/25 kg
    6 barbell SDLHP’s 35/25 kg
    8 sit ups
    10/8 cal row

  • Sunday 12.6.22. Workout

    Rest Day
    Take this day for relaxing and for doing something else that training.
    Spend time with the people who mean something to you and be the best version of yourself.

  • Extra Credit 29-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Foam Roll
    5 Cat/Cows
    :30 Childs Pose
    1:00 EZ walk

  • 3/26/21 Workout

    Warm up(10)
    3rds
    20 jax
    15 plyo
    10 knee grab

    WRK(20)
    Complete the following on every minute for 20:00 minutes.
    10 squats
    10 jump rope
    adjust the number of reps down if you cannot finish within :35-:40 seconds

    Finisher
    50 bicycles
    1:00 quad stretch

  • Extra Credit 02-09-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Half Pigeon Stretch on Box
    MIN 2 - Lat Prayer Stretch on Box
    MIN 3 - 1:00 Child's Pose

  • Bike prog Workout

    5 x 2:30 @ 105% of Your 3 Minute Watt Average
    -Riding at your 105% of 3 Minute Average Pace
    --rest 5min between sets--

  • Muscle and power 18.5.2022 Strength

    1) takakyykky 8x4x80%+2,5kg
    2a) Luistelu hyppy boxin yli, tanko niskassa (tyhjä) 3x6
    2 min lepo
    2b) polvet rintaan hyppy + sprintti 3x (6+10m)
    2 min lepo
    2c) takareiden koukistus maaten 3x6
    Keskity nopeuteen

  • 7.6.2024 RMU Workout

    Ring Muscle-up

    7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

    -> BMU

  • 3/8/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 single leg dl
    6 walkouts

    WRK(33)
    WRK 15:00 REST 3:00 WRK 15:00
    12 dumbbell hang clean w/alt shoulder press
    db hang clean + right + left alt sh press =1
    6-20m shuttle run + 10 mountain climbers
    run 20m complete 10 climbers x6
    12 dumbbell floor bridge press
    floor bridge + db chest press
    24 pop ups(sit to a box or chair and hop up)
    12 plank dumbbell row(high plank + s/a row)
    *high plank + s/a db row right + left

    Finisher
    50 russian twist
    1:00 samson stretch