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

  • Keskiviikko 17.5 Strength

    Touch and go squat snatches
    5-5-5-5-4-4-4-4-3-3-3-3
    5's with 60%
    4's with 70%
    3's with 80%

    If you must, scale down the weight by 10%

  • Engine Conditioning Workout

    3 Mins on: 2 Mins Off
    Run 400m
    Row Max Cal in remaining time

    30 Mins (6 Intervals)

    Score is CALS on each interval

  • Power&Speed - Front Squat 6x5 Strength

    Front Squat 6x5@77-82%

    Ohje: lepää 2-3min sarjojen välissä.

    Vapaavalintainen keskivartaloharjoite lopuksi

  • Workout Workout

    3 Total Rounds:
    1) 4 Min. AMRAP of an Ascending Ladder (5,5...10,10...15,15...etc...) of:
    - Wall Balls
    - Cal. Row/Ski/Bike
    2) 2 Min. Jog at Recovery Pace

    • Reset back at 5 reps after each recovery jog. Strive to maintain or improve your score each AMRAP.

  • Movement Prep Workout

    Lacrosse ball rotator cuff
    Lacrosse ball upper back (explore where YOU need it most)

    Animal Flow series
    Beast Wave x1
    Beast Reach x1/
    Scorpion Reach x 1/
    Crab Reach x2/

    10 minutes

  • Deload squats Workout

    3x6-8 OHS @40-50% of 1RM

    Then

    3x6-8 Front squats @40-50% of 1RM

    Then

    3x6-8 Back squats @40-50% of 1RM

    Rest 2-3 minutes btw sets. Go slow (3-4sec) on your way down. Focus on good form and range of motion!!!

  • 20min amrap: hspu / ilmakyykky / istumaannousu / DU Workout

    20min amrap:

    • 5 käsilläseisontapunnerrus
    • 10 ilmakyykky
    • 15 istumaannousu
    • 20 tuplanaruhyppy

  • Shoulder press Strength

    SP: 4x3

  • 3-5 rounds Workout

    3 strict pull-up + 3 c2b + 3-6 bar mu
    Rest 2 min after mu.

  • Playtime Movement Prep Workout

    Small KB + Dowel

    KB Armbar
    KB Halos
    KB SL contralateral Halo

    Prone Dowel Dislocates
    Mixed pool cue drills

    KB Prying Goblet Squat
    KB Cossack
    KB Glute bridge

    10 min

    TGU practice. If you're confident with your Get up, go get up. trainer tutorial for those who are not.

    8 min