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

  • Tempo Squats Strength

    This is a leg burner
    4x8 Back squat ( 45 secs rest!) (50-60% of max! Not heavy!
    2020 (2 Secs down, 0 bottom, 2 secs up, 0 top)

    Keep flexion at the top of the squat! This keeps your legs under tension

    Goal is to build deep muscle strength. Key is tempo and short rest periods! This should feel nasty in a good way.

  • Squat therapy Workout

    • 20 min of squat therapy on the air squat

  • Zercher squat 3x3 Strength

    Three sets of three

  • Cooper Test Workout

    12min AMRAP

    • Run as many meters as possible

    "Test day"
    - 6min warm up jog zone 2
    - Stretching, focus on hip flexors and thoracic area
    - 6min run zone 3
    - Rest 6min
    - The Cooper Test
    - Cooldown 10min jog/fast pace walking*

    GO FOR IT!

  • Kipping Pull-Up Workout

    Kipping, butterfly Pull-Up/ C2B practice

    • 3 sarjaa hollow hold/heilunta ja arch
    • 3 sarjaa kippausheilunta (5-10 toistoa)

    Vaihtoehtoja harjoitteluun:
    - 3 sarjaa: 1 kippausleuka + pito yläasennossa 1-3sekuntia-> uusi kippausleuka (toista yhteensä 3 leukaa)
    - 3 sarjaa: jumping pull up kippiliikettä hakien (molemmilla jaloilla ponnistaen + toinen jalka boxin ulkopuolella roikkuen)

  • Headstand Progressions Workout

    Headstand Progressions
    *Tripod
    *Headstand
    *Forearm Headstand
    For Headstand Progressions use following template:
    3x12s, 5x12s, 3x24s
    4x24s, 4x36s, 5x36s
    4x48s, 4x60s, 5x60s

  • Front squat Strength

    5x10 @50%

  • Power clean 3RM Strength

    FInd your 3RM

  • Almost Filthy Fifty Workout

    50 Box jumps (60/50 cm)
    50 Jumping pull-ups
    50 Kettlebell swings
    50 Walking lunge steps
    50 Knees to elbows
    50 Push press (20/15kg)
    50 Sit Ups
    50 Squats
    50 Burpees
    50 Double unders

  • Shoulder Press 1 RTM (TEST) Strength

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test