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

  • Strength 30-06-2020 Workout

    5 rounds;
    5 Strict Pull-ups
    10 Bar Dips
    Rest 2:00

    Options: Weighted, bodyweight, partner/self assisted, band assist (dips)

  • T2B skill + EMOM Workout

    T2B SKILL: (5-10min)
    toes to box press back
    kip swing
    kipping knee/leg lift
    knees to chest/knees to armpits
    toes to bar

    EMOM6:
    1) 1 set of t2b @ easy-moderate
    2) easy erg

    REST 2

    EMOM6:
    1) 20-30s HS hold (wall/free)
    2) 8-10 banded stick pull down (hollow position)

    banded stick pull down:

  • Shoulder press 5x7 Strength

    7 reps

  • Warm up Workout

    7 min for quality:
    45s erg
    10 plate cossack squat alt.
    6+6 weighted sidelying thoracic rotation rainbow
    6 prone shoulder cars

    weighted sidelying thoracic rotation rainbow:

    Prone shoulder cars:

  • Etukyykky 8 Strength

    1 RM

    Päivän paras!

  • WOD Workout

    10 rounds for time of:
    8/6 Machine Calories
    6 Dumbbell Push Press, 2x22.5/15 kg
    6 Toes-to-bars

    Timecap: 15 mins

  • WOD Workout

    4 kierrosta 1min ON 1min OFF

    1) Raakatempaus (kevyt)
    2) Kalorit
    3) Seinäpallo

    Tulos= Kaikki toistot yhteensä

  • 24.2.2025 EMOM 16 Workout

    EMOM 16 ( Work 0:40 / Rest 0:20 )

    Minute 1 : Row For Calories
    Minute 2 : Burpees
    Minute 3 : Plank
    Minute 4 : Rest

  • Strength set Workout

    3 sets of
    12 Good Mornings
    12 Sumo Deadlift High Pulls
    8-12 Standing Single Arm DB/KB Bent over Rows

  • "The Ghost" Workout

    23min amrap, 6 kierrosta:

    • 1min soutu (kalorit)
    • 1min burpee
    • 1min tuplanaruhyppy
    • 1min tauko

    Kaikki toistot yhteen.