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

  • Workout Workout

    20 Minute Partner AMRAP:
    - 100 Double Unders/300 Single Unders
    - 80 DB Burpee Ground to Overhead @ 15-35/10-25 lbs.
    - 60 DB Reverse Lunge @ same weight as DB Burpee Ground to Overhead
    - 40 Cal. Row/Bike/Ski

    • Reps split evenly and one partner works at a time.

  • Engine - Strength Work Strength

    5 rounds, rest 1-2min between movements

    Squat Clean + 4 Front Squat AHAFA

    6+6 Single Arm KB Press

    10-20 GHD Sit-Up

    Ohje: Tee viisi kierrosta oheista voimaohjelmointia. Kahvakuulapresseissä tee ensi toisella kädellä kaikki 6 toistoa ja vaihda sitten kahvakuula toiseen käteen. GHD istumaanousut voit skaalata V-Upeiksi tai Hollow Rockeiksi.

  • Weights and Bar Dates Workout

    1) Barbell Backsquat
    Barbell crossback lunge (total)

    40-30-20-10

    8min
    ---------2min transition time--------

    2) renegade Row
    DB Curl to press

    10-20-30-40

    8min

    Barbell : M= 45-65 W= 35-55
    DB: M: 20-30 W: 10-20

    Partner 1 starts on first circuit, partner two starts on the other.

    Score is combined time it took to finish. If you didn't finish either =16min cap

    22

  • Friday Conditioning.. It's just that simple Workout

    1)Plate Jumps
    Ski

    2)Farmers Carry
    Curve

    3)Row
    Thrusters

    WARM UP
    20:10 move thru like regular circuit
    (3min)

    CONDITIONING
    10mins Per Stations
    Alternating every minute with partner!
    no transition time during 10mins so move fast.
    (34min)

    2min transition time between stations

    total circuit time 35mins

    40

  • Skill day Workout

    Work your gymnastic weakness for 20min

    Ohje: työstä jotain kehonpainoliikettäsi 20:n minuutin ajan. Tai tee aktiivisia liikkuvuusharjoituksia.

    3-5 rounds for quality, rest as needed:

    1) 10m Banded OHWL

    2) 30-60sec L-Sit (rings/boxes…)

    3) Single Arm KB SOTS Press

    4) 10sec Hold with Banded Lunges, midsection work (45 degrees front, sideways, 45degrees back)

    Ohje: Panosta hyvään liikkeeseen.
    1) Laita keppiin tai tankoon kuminauhoilla kahvakuulat tai käsipainot roikkumaan. Askelkyykkykävely 10m taakka pään yläpuolella, kyynärvarret lukittuna. Täysi ojennus aina ponnistavalla jalalla, ennen seuraavaa askelta.

    2) Voit jakaa L-sitin osiin, esim 3x15sec. Voit käyttää renkaita, nojapuita, boxeja, kahvakuulia alustana käsillesi

    3) Kyykyn ala-asennossa pressit vuorokäsin kahvakuulalla tai käsipainolla. Käytä tarvittaessa kantakorotusta tai painonnostokenkiä

    4) Katso video

  • May Strength 2 Week 3 Strength

    Same rep scheme as last week, goal is more weight for equal number of reps.

    BB Front Squat 4x10
    Three grip Bent DB Row 4x3/
    Bent over straight arm band pull aparts

    3:45 sets
    20 minutes

  • Workout Workout

    20 Minute AMRAP:

    • 10 1-Arm Alternating DB/KB Snatch @ 30-53/15-35 lbs.
    • 10 Burpee Box Jump Overs @ 24/20 in.
    • 10 DB/KB Reverse Lunges @ 30-53/15-35 lbs.
    • 10 Wall Balls

    *The goal of this workout is to start at a consistent, steady pace and maintain for the duration of the workout, picking up the intensity during the last 1-2 minutes. Think of it as, on a scale of 1-10, your intensity for the duration of this workout should be around a 7. Ultimately, go slower from the start than you think you should, maintain smooth transitions from movement to movement and strive to pick up the intensity the last 1-2 minutes of the workout.

  • Vertical Jump Workout

    Vertical jump. Check the video how to perform and observe the statistics
    Ohje: Katso video vertikaalisesta hypystä. Toista tämä hyppy säännöllisesti, jotta saat kerättyä dataa hermolihasjärjestelmän palautumisestasi. Merkitse tuloksesi sentteinä. Käytä aina samaa menetelmää!

  • Engine - 40min EMOM Workout

    40min EMOM:
    1) Row/Assault/Ski/Shuttle Run...
    2) 5 Strict Pull-Up / C2B Pull-Up + 5 Strict Ring Dip
    3) 2min of dynamic mobility (perfect stretch/squat flow/thorax flow/banded squats/skin the cat...

    Harjoituksen tarkoitus: liiku rauhallisella ja tasaisella tahdilla 40min ajan. Skaalaa tarvittaessa toistomääriä. Tee kaksi minuuttia dynaamisia liikkuvuushaarjoituksia, joita voit vaihtaa joka kierrokselle.

  • Workout Workout

    1) EMOM X 20 Minutes:

    • Min. 1 - 3-6 Strict Pull-Ups (if you haven't got Strict Pull-Ups yet, perform 1-Arm DB/KB Rows x 5/arm @ 35-50/20-35 lbs.)

    • Min. 2 - Walking Lunges x 1-2 lengths of the floor (stop at 50 seconds, if not finished, to transition to next station)

    • Min. 3 - Reverse Bear Crawl x 1-2 lengths of the floor (stop at 50 seconds, if not finished, to transition to next station)

    • Min. 4 - Max Cal. Row/Ski Erg/Airdyne

    *Repeat this sequence for 5 rounds