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

  • VOIMA/TEKNIIKKA Strength

    Take 12min to build to a 1RM Strict weighted Pull up
    (any grip of your choise)
    When the clock hits 12min...
    Complete as many reps as possible in 3min of:
    Strict pull ups (any grip)

  • Performance Workout

    A.
    Five sets of:
    Snatch + 3 Overhead Squats
    Rest 2 minutes

    B.
    Three rounds for time of:
    15 Strict Handstand Push-Ups
    20 Alternating Front Racked Reverse Lunges (135/95 lbs)

    C.
    Eight sets of:
    20 seconds of Hollow Rocks or Holds
    Rest 10 seconds

  • Double KB Front Squat Strength

    DFSQ 5x7
    Flexed arm hang 5x 15- 30s OR SA Monkey Hang 15 -30s
    Mini band glute bridge 4x10 [only sets 1 through 4: focus on glutes firing primer for next set)

    3.25 minute sets 20 minutes

  • Wednesday Countdown Workout

    30 Push press
    30 knee tucks per side [left foot through both loops, right foot just above the handles; tuck both knees towards right shoulder, then right foot through loops and left foot just above to left shoulder]
    30 renegade rows total [no push up just row]
    30s mountain climbers

    20/20/20/20s
    10/10/10/10s

    12 minute cap
    16 minutes

  • Everything but the kitchen sink Workout

    Barbell inverted row
    Candlestick burpees
    Torsion control
    Abmat sit-up
    Lateral shuffle
    Band assisted Explosive push ups

    30:15
    40:15
    50:15

    16.5 minute circuit
    20 minutes

  • Strength 3/2016 Workout

    2x90sec AMRAP (1min rest) of:
    5 Hang Power Cleans (25% of 1RM DL)
    10 Lateral Jump over Barbell

  • "Jyri" Workout

    For 30 minutes. In the teams of two share the reps. One works, one rest.Complete as many reps as possible.
    50 cal row
    50 wall balls
    50 sit ups
    50 cal ski
    rest 3 min

    cash out: 50 partner burpees for Jyri (both do 25 but with a clap)

  • Performance Workout

    A.
    Every two minutes, for 20 minutes (10 sets) of:
    Clean & Jerk x 1.1
    (rest 10 seconds between singles)

    Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

    B.
    Four rounds for time of:
    10 Ground to Overhead (135/95 lbs)
    40 Double unders or Lateral jumps over bar

  • Fitness/Performance Workout

    In teams of 5, complete 3 sets each of:
    30 Calorie Row
    30 Burpees
    30 Sit-Ups
    30 Wall Ball Shots

    Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

  • Fitness Workout

    A.
    Four sets of:
    Overhead Squat x 6-8 reps
    Rest 45 seconds
    Strict Pull-Ups x 3-5 reps @ 3110
    (add weight if possible)
    Rest 45 seconds
    Plank from Elbows x 45-60 seconds
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 7 minutes of:
    40 Kettlebell Swings
    30 Push Press
    20 Box Jumps or Step-Ups

    C.
    For time:
    500 Meter Row