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

  • HAPPY BIRTHDAY MEL! Workout

    MEL STRIKES BACK

    20min AMRAP

    100 russian kettlebell swings 24/16kg

    With the remaining time:

    1 deadlift 140/100kg
    5 press ups
    50 double unders
    2 deadlifts 140/100kg
    10 press ups
    50 double unders
    3 deadlifts 140/100kg
    15 press ups
    50 double unders
    4 deadlifts 140/100kg
    20 press ups
    50 double unders

    *Continue to add 1 deadlift and 5 press ups each round until the time cap is met.

    In honour of our founding member and great friend Andrew Melling who sadly passed away 12th July 2019 it would have been his Birthday today, lets make it a great workout and remeber the good times!

  • COOL DOWN Workout

    2 rounds:
    10 Bar Hanging Hip Touches video
    10 Air Squat Cross Kicks video
    5 Push-Up

  • Extra Credit 24-01-2020 Workout

    1a) Prone Lateral Raises: 3 x 30. No rest.
    1b) Banded Pushdowns : 3 x 30. Rest 45s.

  • Ke 22.1.2020 Kisa: maastaveto Strength

    Maastaveto 6x60%, 7x65%, 8x70%
    SitUps 3x10
    Stoppiveto 2x5x50%
    Jalkojennostot maaten 3x10

    Sumoon siirtyvät:

    Maastaveto 6x50%, 7x55%, 8x60% ("puolisumo")
    Maastaveto 2x8x50% ("sumo, maksimileveydellä")
    Maastaveto 5x70% ("kapea")
    Läpiveto, leveä asento 3x12-20

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-3 rounds, rest as needed between

    1) 60-90sec Plank Hold
    2) 10-20 Landmine Twist video

    RPE 3 to 4

  • Conditioning 18-01-2020 Workout

    Both AMRAPs with Partner
    AMRAP 12:00
    24 Calorie Row
    100 Double Unders
    24 Wall balls @20/14

    Rest 2:00

    AMRAP 12:00
    24 Hang Power Cleans @60/42.5kg
    100 Double Unders
    24 Calorie Row

    *One person works. Split as desired.

  • WARM-UP Workout

    5-10min Row/Bike/Airbike
    Then 3-5 rounds:
    7 Medball Clean
    7 Burpee over Medball
    7 V-Up

    10-20 Banded Good Morning video and 5+5+5 Wall Squat video

  • WARM-UP Workout

    5-10min Bike/Row/Airbike
    Then 2 rounds:
    10 Medball Clean
    1 Wall Walk + 10 Wall Facing Shoulder Taps
    10 TTB/High Knees

    Banded Standing Hip Flow video + 5-10 Down Dog to Cobra video

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    2-4 rounds, rest as needed between

    1) 1-2 Skin the Cat video
    2) 5+5 Lying Shoulder Circles video

    RPE 3

  • 5,4,3,3 Pause Deadlift (vol1.14) Strength

    • 10cm lift off, then 1sec pause and explosive pull.
    • Deadstop lifts, NO TNG!!!
    • First 3 sets, leave 1rep in the tank (each set heavier than last week)
    • Last set (3 reps) VERY heavy, 3RM of the day
    • 2-4min Rest