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

  • 5 sets for load Strength

    5 sets for load:
    3 split jerks

  • Strength Strength

    Sumo Deadlift: 5-4-3-2-1+. Rest 2:00
    - After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.
    - Option: 5 x 5. Moderate Rest 2:00

  • WOD Workout

    AMRAP 12:00
    10 Toes to Bar
    10 Shoulder to Overhead (60/42.5kg)
    200 Meter Run / Row 250m
    Goal: 4+rounds

  • Strength Workout

    EMOM 5 mins
    3 power clean

    1 min rest
    EMOM 5 mins
    3 squat cleans
    1 mins rest
    EMOM 5 mins
    1 mins rest
    3 Front squat from floor

    ADD WEIGHT AFTER EACH EMOM

  • Strength Strength

    Barbell Shoulder Press (16 mins )
    Build to a HEAVY 2 in 10 sets. Rest 90 sec

    Optional: Build to a moderate set of 4-5

  • Pullup Strength Strength

    Weighted pullups:
    5 - 4 - 3 - 2 - 1

    Post details and weights into comments.

    Strict Pullup Progressions:
    Pre I - Scapular Retraction at bottom, Ring Rows
    I - Negative Pullups (w/ active shoulders)
    II - Negatives x Volume
    III - Negatives + Weight
    IV - Negatives + Weight x Volume
    V - Negative to Positive
    VI - Negative to Positive x Volume
    VII - Positive Weighted

  • 7 kierrosta alkavalla minuutilla Workout

    7 kierrosta Alkavalla minuutilla

    1. Soutu 200m
    2. Istumaannousu 10-15
    3. Kahvakuulaheilautus 15-20
    4. Yleisliike 6-10
    5. Pyörä/assault/echo 400m tai 10-12 kaloria
    6. LEPO

    Kesto 42 min

  • WOD Workout

    AMRAP 15 mins
    15 Wall Balls, 9/6 kg
    15 Sit-ups
    15 Box Jumps, 60/50cm
    1 Rope Climb

    Goal: 3+rounds

  • 20.2.2024 ”Flight Simulator” Workout

    Double Unders

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:
    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
    You will start over on the set you were attempting if you do not get the desired number consecutively.
    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
    You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    There is not modifying!!!!
    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

  • Front Squat Strength

    3 x 5 70% 5RM (samoilla painoilla)