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 rounds: Sit-up, Farmer Carry Workout

    5 rounds for time;
    20 x Sit-Up
    80m x Farmer Carry

    Record load and time.

  • 210915 Workout

    3min työtä - 1min lepo, 4 kierrosta (yht.15 min)
    jatketaan, mihin jäi, kierrokset lasketaan

    10 x wallball
    10 x leuka
    10 x kuula swing
    30 x DU

  • 140915 Workout

    4 kierrosta:
    Soutu 250m
    12 x pistols
    12 x leuka
    1 min tauko kierrosten väliin

  • Seated Overhead DB Press Strength

    Seated with splayed straight legs double overhead DB Press
    4x10

    superset with

    TRX Tricep Extension
    4x15

    superset with

    Plank Push up
    4x20

    3.5 minute sets
    20 minutes

  • 240815 Workout

    For Time:

    5 x HSPU
    5 x Rope Climb
    5 x Bar muscle Up

    10 x TTB
    10 x KTE
    10 x Situp

    20 x Airsquat
    20 x Wallball (9/6kg)
    20 x pistol squat (10+10)

  • BACK SQUAT Strength

    3 x 4 (80-85%)

  • Vertical Pull Strength

    Chin ups 5x6
    Note assistance band(s) used
    Try maintain hollow body position

    Superset with

    Hollow hold x 30 - 45s (if cannot hold minimum 30s, broken up holds must total 30s)
    RKC plank x 15s (used has primer for next set of chins)

    3.5 min sets ( aim for at least 60s rest )
    25 minutes

  • 180815 Workout

    3 Rounds:
    120 m Run ( Boksin ympäri)
    20 x Deadlift (100/70kg)
    30 x KTE

  • FFE Reverse cross over lunge Strength

    Front foot elevated on a 45# plate
    Barbell back rack position 4 x 8/

    superset with

    Cossack squats 4x10/
    As low as possible, keep level the whole range of motion (do not pop up and down)

    superset with

    seated leg raises 4x15/

    4 min sets
    20 min

  • Vi ska Kyykkä Workout

    Unbroken Back Squat 5x8x50% 1RM with 45s rest between sets. If can do all the sets unbroken rest 2min and add 10% more weight. Continue adding weight with the same pattern until you can´t complete the set unbroken.