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

  • Strength Strength

    A) Box Squat
    Build to a heavy 5 in 4 sets. Rest 2:00
    - Parallel Box

    B) Goblet Lateral Lunge
    3 x 6 each. Rest 90s.

  • Extra Credit 01-02-2022 Workout

    Rower Hamstring Curls: 3 x 8. Rest 60s.
    +
    - Active Straight Leg Raises x `0 reps each side
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Accessories Workout

    3 rounds for quality:
    15m Double DB Walking Lunges 20/15kg (suitcase carry)
    15 T2B
    15 Back Ext.
    - Rest as needed

  • Functional Sunday Workout

    <>3 different 3min AMRAP, but make 2 rounds.
    <>Rest 3min after each AMRAP
    <>Deadlift weight is quite light

    AMRAP 3
    60 Double Unders (120 Singles)
    15 Deadlift (60/40 kg)
    15 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    10 Deadlift (80/55 kg)
    10 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    5 Deadlift (100/70 kg)
    5 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    15 Deadlift (60/40 kg)
    15 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    10 Deadlift (80/55kg)
    10 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    5 Deadlift (100/70kg)
    5 Facing Bar Over Burbee

    SCORE=All reps for 6 rounds

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD Workout

    Harjoittele Tempausta rauhallisesti.

    Tee kompleksi 5x painolla, jossa pysyy tekniikka hallussa:

    1 Tempaus maasta
    2 Tempausta riipusta
    1 Valakyykky

  • WOD Workout

    Emom 24:

    1) 30-45s. Kalorit
    2) 5-15 T2B
    3) 30-45s. Tuplat/Sinkut
    4) Lepo

  • 150521 Lauantai Workout

    On the minute for 35min
    1. 50 double under
    2. 15 arch rock
    3. 15 box jump 60/50
    4. 10-15 v-up
    5. 20 jumping split squat
    6. 8-12 push-up
    7. rest

  • "ArmAgeddon" Workout

    50-40-30-20-10 reps for time of:
    - Barbell Bicep Curls
    - DU / Singles (100-80-60-40-20)
    - Push-ups

  • “C2 CINDY” Workout

    AMRAP 20:
    5 Pull Ups (kipping, butterfly, strict, banded, ring row)
    10 Push Ups (
    15 Air Squats

    Every 5 Minutes [Starting at 0:00]:
    500 Meter Row

    • Score = Total Rounds + Reps of "Cindy"
    • Pick-up where you left off after row

    WARM UP

    10 Scap Pullups
    10 Mini Kip Swings
    3 Pull Up Holds (0:03 with chin over bar. . . if needed athletes can jump up)
    3 Eccentric Pull Ups (0:03 tempo on the way down. . . if needed athletes can jump up)
    3 Strict Pull Ups

    0:15 High Plank Hold
    10 High Plank Scap Retractions
    0:15 Bottom of a Push Up Hold
    3 Eccentric Push Ups (0:03 tempo on the way down)
    3 Push Ups

    3 Pausing Air Squats (0:05 hold in the bottom)
    3 Eccentric Air Squats (0:05 tempo on the way down)
    5 Air Squats

    PRACTICE ROUND**
    250 Meter Row
    1 Pull Up
    3 Push Ups
    5 Air Squats