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

  • Floor press Strength

    6x3, moderate weight. Speed!

  • ENDURANCE CLASS Workout

    1 Round for time:
    1000m Row
    75 Wallballs (20/14)
    50 MB Sit-ups (20/14)
    25 Burpees
    50 American KB swings (53/35)
    75 Air Squats
    1000m Run

  • Extra midline Workout

    3 x
    30 sek weighted hollow hold (plate on the feet)
    30 sek plank hold on rings

  • Front squat Strength

    3x8@60%
    3x5@70%

  • Move Prep Workout

    Banded Chest + Upper Back
    Shin Box (open and closed)
    Octopus Progression
    Hip Floss
    Hanging Scap Depressions
    Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

    Mini Band side steps, squats + glute bridges
    Torsion Control

    10-12min

  • 5x5 TTB + 1 Pullups Workout

    5x5 ASAP (As strict as possible) Toes-to-bar + 1 Strict Pullups (as strict and high as possible)

  • 7.3.2017 Workout

    6 RDS

    a) 0;50 min hang to pull up bar
    b) 0;50 min air squat
    c) 0;50 min hollow hold
    d) 0;50 min farmerswalk, pick up heavy kettlebells

  • 33 min. treeni Workout

    3 min Boxi hyppy
    tauko 2 min.
    3 min Soutu calorit
    tauko 2 min.
    3 min. Yleisliike
    tauko 2 min.
    3 min. kahvakuula heilautus
    tauko 2 min.
    3 min. Farmary kävely
    tauko 2 min.
    3 min lankku
    tauko 2 min.
    3 min pahapyörä

    maksimi toistot

  • Jackie with Partner Workout

    For time:
    1000m row
    50 thrusters 20/15kg
    30 pull ups

    Step by step. I row, you row. Then trusters...

  • Still Holding! Workout

    Curve
    Extended Plank Hold
    TRX Jump Squat- Row
    Double KB Front Rack Hold
    Wall Sit
    Ski

    Rnd 1: 2x20s on:10s off per station (6)
    Rnd 2: 1x45s on:15s off per station (6)
    Rnd 3: 1x trainers choice

    20mins!