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

  • 16min AMRAP Workout

    16min AMRAP:

    1-2-3-4…
    Tuck-Up
    Single Arm Devils Press
    1+1 Reverse Lunge + Air Squat

    This workout is for 16minutes. Add one rep each round. First round is 1 tuck-up + 1 single arm devils press + 1+1 reverse lunge and 1 air squat. Second round is 2 tuck-ups, 2 single arm devils presses, 2+2 reverse lunges and 2 air squats. Continue as far as you can/want until 16 minutes is up.

  • Bodailua Workout

    5 rounds

    20 m DB bear crawl
    10 + 10 bent over DB row
    20 sec hanging L-sit hold

  • Deficit Deadlift Strength

    Deficit Deadlift 3x4, 2 RIR
    Build Up to a Quite Heavy Weight
    Lift Every 3min

  • Blocked from Takomo Day 13 Workout

    Warm up 10 min

    lateral leg swings 15/15
    Ido portal (5/position)
    Primal pull through 10 reps
    doorframe rows 5/5 side
    Tempo Bulgarian split squats 5/5 side

    4 sets
    A1.)Bulgarian split squats max reps in 30 sec/side
    rest 30 sec
    A2.) 1 minute wall sit
    rest 90 sec

    4 sets
    B1.) 6-8 reps Obstacle tempo row / Tempo ring row / Strict pull-up with tempo
    rest 30 sec
    B2.) Doorframe row static hold 30 sec/ side
    rest 90 sec

    C.) Amrap 8
    2-4-6-8-10 etc
    Single arm DB clusters / backpack clusters
    1-2-3-4-5-6 etc
    Strict HSPU / pike push ups

  • 3sec Dip Hold into Push Press Strength

    WEIGHTLIFTING (3/3)
    3sec Dip Hold into Push Press

    3x3 @RPE 3+ to 4+

    Lower to the bottom position of your dip, hold for 3sec and do a push press. Repeat 2 more times.
    Bar from the rack or blocks.
    Target: Knees forward and outside, straight back.

    Add 2,5-5% compared to last week

  • Karantreeni #Anywhere "Core" Workout

    EMOM7
    4-10 v ups / tuck ups
    4-10 hollow rocks
    4-10 sec hollow hold

    *Yritä tehdä toistot putkeen alle 40 sekunnin sisään

  • Partner Paradice Workout

    In teams of 2
    100 Push-ups - Plank
    100 Wallball shots - KB front rack hold w. 2 heavy kbs
    100 Tuck ups - Handstand against the wall
    100 Squat - Hanging tuck

    For time

    While other person works another must stay in the given hold.
    No reps if hold breaks.
    You can divide work any how.

  • Fitness/Performance Workout

    Bench press max 3

    Then, 3 × 3

    In teams of two, with only one person working at a time, complete:
    100 Burpees
    200 Kettlebell Swings
    300 Squats
    600 Meter Run*
    300 Squats
    200 Kettlebell Swings
    100 Burpees

    Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.

  • 2000m row Workout

    2000m row

  • Pre Comp @ home: HS practise Workout

    Skill Practise:

    Handstand
    - body position against the wall (hips, shoulders)
    - balancing with fingers, back close to the wall
    - slow kick up to freestanding HS
    - relaxed kick up to freestanding HS

    Handstand walk
    - weight shift side-to-side against the wall
    - shoulder taps in HS (controlled movement) against the wall
    - plate step-ups in HS against the wall
    - sideways walk against the wall
    - HS walk towards the wall
    - HS walk with partner (stick, hands etc.)
    - freestanding HS walk

    Soft kick up always! Practise alone or with partner.