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

  • Squat therapy Workout

    • 20 min of squat therapy on the air squat

  • Zercher squat 3x3 Strength

    Three sets of three

  • Bench Press Strength

    5x5 Bench Press

  • 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

  • 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

  • Front squat Strength

    5x10 @50%

  • 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