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

  • Dee Evilson Workout

    E2MOM for 12min
    6 Single arm devil's press w. KB/DB (alternating)
    25 Double unders

  • Front Squat 5 x 8 Strength

    5 x 8 rep increasing weight, starting at 65%

  • 1.Conditioning Workout

    "Group Hug"
    Teams of 3, Relay Style:
    AMRAP 30:
    5 Toes to Bar
    250 Meter Bike Erg
    5 Hang Power Snatches
    One athlete completes the full triplet while the other two rest. The barbell weight increases every (6) rounds, or said another way, when each teammate clears that weight for two rounds each.

    Weight 1: 75/55 (35/25 kg)
    Weight 2: 95/65 (43/29 kg)
    Weight 3: 115/85 (52/38 kg)
    Weight 4: 135/95 (61/43 kg)
    Weight 5: AMRAP @ 155/105 (70/48 kg)

  • Six Pack Quarantine Workout 22 Workout

    10 min AMRAP

    15 hip abductions in elevated side plank (r)
    15 hip abductions in elevated side plank (l)
    15 Up and down with elevated feet + mountain climber + handstand effort

  • Accessory work / Intervals Workout

    3 rounds
    15-30 jumping lunges
    15-30 v-ups
    15-30 jumping air squats
    rest 1-2 min bwn rounds

  • Punttitunti, alakroppa, hermosllinen jakso 1. Strength

    Testiliike: Yhden jalan Landmine Romanialainen maastaveto

    Pääliike
    A. Takakyykky 6 x 2
    (isometrinen metodi, 1 sek stoppi 45 aste ja 75 aste)

    Ensimmäisellä ja toisella viikolla vara 2 - 3, kolmannella viikolla vara 1. Neljännellä viikolla etsitään takakyykky 2 RM normaalilla temmolla.

    Apuliikkeet
    B1. Maastaveto tempausotteella 3 x 6
    B2- Askelkyykky tangolla eteen 3 x 6 per jalka (tanko takana)

    Ensimmäisellä viikolla vara 3, toisella vara 2 ja kolmannella ja neljännellä viikolla vara 1.

  • Home Workout Open gym Workout

    post your workouts here.

  • LEPOPÄIVÄ Workout

  • Intervals Workout

    Every 1,5 min for 9 times (3 times each)
    min 1 - Front rack lunges x 12 reps with 2kb's / barbell
    min 2 - double kb push press x 8-12 reps or single arm push press 8-12/side
    min 3 - max reps of ring rows/KB rows (goal 15-20 reps)

  • Strenght/conditioning Workout

    Every 1,5 min for 15 minutes (10 sets)
    4-6 burpee over barbell
    1 squat clean + 1 hang squat clean @65-75%