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

  • Morning Intervals Workout

    4x 8min ON/2min OFF

    Teams of three

    A) Echo Bike —>
    5x7m Shuttle Run + 12 KB Swings + 5x7m Shuttle Run —>
    Rest

    B) Row —>
    5x7m Shuttle Run + 12 Box Jump Overs + 5x7m Shuttle Run —>
    Rest

    C) BikeErg —>
    5x7m Shuttle Run + 8 Burpees + 5x7m Shuttle Run —>
    Rest

    D) SkiErg —>
    5x7m Shuttle Run + 12 DB Snatches + 5x7m Shuttle Run —>
    Rest

  • "The Devil's Grace" Workout

    For time:
    30 Devil's Presses 2x20/15kg

  • Conditioning (DELOAD) Workout

    EMOM 10:
    Odd: 12/10cal Row
    Even: 30sec 90° Wall Sit

    Rest 3min

    EMOM 10:
    Odd: 5-10 Strict T2B
    Even: 30-50 DU

    Rest 3min

    EMOM 10:
    30sec HS-hold
    15 WB 9/6kg

  • Conditioning Workout

    4mins ON/ 2 mins OFF x 3 sets
    20 wall ball @9/6kg
    20 Box jump @60/50cm
    20 Single DB Hang Cl&Jerk @22,5/15kg
    Remaining time : Max rep target burpee
    Score total reps of Burpees of the 3 sets

    4mins ON/ 2 mins OFF x 3 sets
    20 T2B
    20 air Squat
    20 alt. Dumbell snatch @22,5/15kg
    Remaining time : max rep lateral burpee over dumbells
    Score total reps of Burpees of the 3 sets

  • Pe 25.3.2022 penkki + maastaveto Strength

    Kulmasoutu 5x10
    -kevyttä yläselän aktivointia
    -joka sarjaan eri oteleveys

    Penkki 5x70%, 3x80%, 3x1 (85-90-95%)

    Stoppiveto 3x4x60%
    -irrotus noin 10cm, 1s stoppi ja räjähtävästi ylös!!

    Maastaveto 3x4x75%

    Ojentajat kumpparilla 4x25

  • Extra Credit 05-04-2022 Workout

    Band Paloff Press 3 x 8 each no rest.
    +
    - Lat Stretch - 60s each
    - Scorpion Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Tabata Workout

    Kuppipito

  • Power Snatch Strength

    For load:
    10-8-6-4-2 Power Snatches, using same weight
    —— Rest 2 mins ——
    10-8-6-4-2 Power Snatches, using same weight
    —— Rest 2 mins ——
    10-8-6-4-2 Power Snatches, using same weight

    • Rest as needed btw sets, but keep it minimum.
    • These should be TnG, unbroken sets.
    • During the 2min rest, add weight if you can

  • Saturday Madness Workout

    A)
    EMOM 20:00
    Minute 1: Max Renegade Row + Push-up
    Minute 2: Max Cal Bike/Row/Ski
    Minute 3: Max USA Swing @24/16kg
    Minute 4: Rest

    B)
    5:00 Farmer Carry
    - As a team of 2 accumulate as much distance as possible with a challenging weight

    C)
    5:00 Double Front Rack Carry
    - As a team of 2 accumulate as much distance as possible with a challenging weight

  • 29.3.2022 Push Press Strength

    Build to heavy set of 5

    Then

    1 x 5 x 90% OTD
    1 x 5 x 80% OTD