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

  • Accessories Workout

    3-4 Rounds for quality::
    10 reverse hyper on a box
    6+6 goblet lat. box step up*
    30-45s sandbag bearhug hold - GO HEAVY!

    *ensin heikommalla jalalla kaikki toistot, sitten vasta toinen jalka

  • 6 kierrosta kaikkea vähän Workout

    6 kierrosta

    10/7 cal laite
    6 raaka tempaus 52/43/35/30kg
    6 leuanveto
    10/7 cal laite
    6 vauhtipunnerrus
    6 varpaat tankoon

    Aikaikkuna 18-28min

    Valitse maltillinen paino tankoon ja nauti sujuvasta etenemisestä

  • Warm up Workout

    12 x 30s on / 20s off:
    1. wide stance thoracic rotations
    2. banded face pull + external rotation
    3. squat to hamstring
    4. prone snow angel
    5. deadbug
    6. alt. air squat + squat jump

  • Olympic Lifting Strength

    EMOM 10 mins
    Pause Squat Snatch
    Heavy singles with good form!
    - 2 sec pause @ below knee
    - 2 sec pause @ mid thigh

  • Interval Workout

    EMOM 20 mins ( each min 30 sec work - 30 sec rest )
    1 min: KB USA swing
    2 min: L-hang ( scaled to bent leg )
    3 min: Back extension
    4 min: DU
    5 min: Wall ball

  • WOD Workout

    For time :
    4 Rounds
    30m Front Rack Carry
    15 Overhead Squats @35/25kg
    21 Calorie Row /16 cal bike
    Rest 90s

    Timecap: 20 mins
    Rx+: 43/30kg
    OHS: Scale to Goblet Squat with challenging weight.

  • Strength Strength

    Front Squat: 2RM in 5-6 sets sets (16 mins )
    - 2 min btw heavy sets

    Goal: 90-95% of current 1RM if known
    1RM is being tested Nov 25 Monday
    Option: 5 x 5, adding weight if form permits

  • Strength Strength

    Squat Clean: Build to a 1RM in 10 sets. Rest 2:00

    Sets should look like - 3-3-2-2-1-1-1-1…

  • WOD Workout

    AMRAP 10:00
    10 Russian KBS @32/24kg
    10 Goblet Squats @32/24kg
    10 Burpees

    Goal: 5+rounds

    Find a pace that allows you to work for 10 minutes with minimal rest breaks. Most likely pace the burpees.
    KB weight choice should be heavy.

  • WOD Workout

    For time:
    30 Cal Bike / 45 cal row
    30 Deadlifts @100/70kg
    30 Lateral Burpees

    Timecap: 9 mins
    Deadlift in 3 sets or less is the goal.

    Extra credit
    Banded pull through
    4 x15 reps
    rest 1 min between sets