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

  • Finisher 13-01-2023 Workout

    OPTIONAL FINISHER
    2-3 SETS FOR QUALITY
    30 Single DB Crush Curls
    10/10 DB Around the Worlds
    30 Single DB Floor Press
    -Rest as Needed b/t Sets-

    https://youthsportstrainer.com/single-dumbbell-floor-press-with-core-bracing/

  • Finisher 24-03-2023 Workout

    PARTNER FINISHER
    FOR QUALITY*
    100 Empty Barbell Curls
    100 Plate Front Raises
    200 Plate Hollow Body Flutter Kicks

    *P1 works while P2 completes a static Hold. Split work as needed.
    Static Holds:
    Curls = Overhead Plate Hold
    Front Raises = Plate Gun Hold,
    Flutter Kicks = Plank Hold.

  • Extra Credit 22-03-2022 Workout

    Reverse Plank: 4 x 20s on 10s off.
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Partner Workout 14-10-2023 Workout

    IN TEAMS OF 2
    FOR TIME
    600m KB Suitcase Carry
    60 KB Goblet Lunges
    30 Chest to Bars / Ring Rows
    400m KB Suitcase Carry
    60 KB Goblet Lunges
    30 Chest to Bars / Ring Rows
    200m KB Suitcase Carry
    60 KB Goblet Lunges
    30 Chest to Bars / Ring Rows

    • P1 & P2 will both complete the KB Suitcase Carries together. Other movements split as you wish

  • 45min conditioning Workout

    9 x 4min ON, 1 min OFF.
    Alternate between a, b and c.

    A) 250m Row
    + amrap of
    12 Abmat sit-up
    6 WB 9/6 kg

    B) 60 DU's
    + amrap of
    12 DB snatch 30/20kg (6+6 alternating)
    6 T2B

    C) 15cal Assault bike
    + amrap of
    12 Box over jumps 60/50cm
    6 Pull-ups

  • CrossLifting Workout

    A,
    In 15 mins
    Find 1RM of :
    Hang Squat clean
    - high, mid or Regular is also allowed
    - Rest 2-3 mins btw Heavy sets
    - Build up in about 5-6 sets

    B,
    Amrap 14 mins
    10 lateral Burpees over the bar
    1 round of “Macho Man”
    10 lateral Burpees over the bar
    2 rounds of “Macho Man”
    10 lateral Burpees over the bar
    3 rounds of “Macho Man”
    10 lateral Burpees over the bar
    4 rounds of “Macho Man”
    10 lateral Burpees over the bar
    5 rounds of “Macho Man”
    .
    .
    .
    Weight @60/43kg
    Goal : set of 5 or more!
    “Macho Man”
    3 Power Clean
    3 Front Squat
    3 Push Jerk

  • Weightlifting Workout

    Clean & Jerk

    2 waves:
    3+1 hi hang squat clean + split jerk
    2+1
    1+1
    *start @65% and second wave @70% of c&j 1rm
    *rest 90s bw sets

    accessory:
    3 sets of:
    8+8 kb rdl
    rest 30s
    10+10 seated hamstring curl
    rest 60s

  • Rowing Intervals Workout

    Rowing intervals

    E4MOM x 6-8
    500/400m row

    Target moderate to fast pace / kiihtyvä tahti, viimeinen lähes all out!!

  • Intervals Workout

    3-4rounds:

    15/12cal bike
    10 box jump over
    5 D-ball to shoulder

    rest 2-3min between sets

  • Treeni 1 Workout

    Warm Up
    2 rounds
    40s easy -> 20s mod -> 10s fast
    ski
    row
    8-12 Incline Cuban Press
    8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

    Strenght
    Build to moderate heavy set of 10 pause snatch grip push press in 3 sets, starting with 25-30/35-40kg (pause at top on each rep)
    then
    Build to moderate heavy set of 10 zercher squats in 3 sets, starting with barbell 35/50kg or sandbag on shoulder squat R/L 5+5 reps
    rest as needed bwn sets

    Metcon
    For time with 80-85% effort
    21-15-9
    single arm db oh lunge walk @rx db
    9-15-21
    toes to bars
    21-15-9
    db hang clean&push press alt hand @rx db
    Masters 45+ / Scaled version 15-12-9 / 9-12-15 / 15-12-9 reps

    Accessory Work
    2 sets
    15-20 banded strict pull ups + 15-20 band pull aparts
    rest as needed