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

  • Tuesday Gymnastics WOD Workout

    Every 5 min for 25 minutes (5sets)
    18-24 ghd sit ups or V-Ups
    12-15 c2b pull ups or kipping pull ups
    10-20m hs walking (scale to 2-3 wall walks)
    time target 2.5-3 min, cap 3 min 30s.

    • Score is total time of all intervals. Try to keep ghd unbroken, c2b pull ups should be done in 1-3 sets with small breaks bwn (10-20s) If you have hs walking skill but feel like that 10-20m is too much then do max meters in time remaining of that 3,5 min cap. If not, then scale to wall walks and spend some time on HS walking after metcon.

  • OPEN 21.1 Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

  • Back Squat Strength

    5 Sets of Back Squat
    Set 1: 3 @80%
    Set 2: 3 @80%
    Set 3: 3 @80%
    Set 4: 3 @85%
    Set 5: 3 @85%
    Rest 2–3min btw sets

  • AMRAP 10min. Workout

    15 DB Deadlift (2x22.5-15kg)
    12 T2B
    9 DB Front Squats (2x22.5/15kg)

  • conditioning Workout

    EMOM15
    1. DBL DB z press 15
    2. Wall Ball 12
    3. KB swing 15 @ light
    4. Box jump over 12
    5. Rest

  • Accessory Workout

    In class:
    4 Rounds:
    A1) Ring row 6 with 2s pause
    A2) DB French press 8
    A3) L-sit hold 20sec
    YGIG per round.

    outside of class
    4 Rounds:
    A1) Ring row 6 with 2s pause
    A2) DB French press 8
    A3) Feet Elevated Transition
    1:1 rest after all 3 movements

  • Ma 8.3.2021 sheiko: kyykky/penkki Strength

    Kyykky 4x5x82,5%

    Penkki 4x3x87,5%

    Vinopenkki käsipainoilla 2x20
    -kevyttä ”potipiltinkiä” loppuun

  • Chris Tansey's Birthday WOD Workout

    Our great friend Chris Tansey died on June 4th 2015 unexpectedly doing what he loved, on his birthday we celebrate his life and honour what he loved with this workout. For those of you who knew Chris you know that this is one he would have excelled at, one hell of a beast with the overhead lifts and a lover of hero WODs.

    Tansey's Revenge

    For Time:

    200 double unders

    5 STOH 100/70kg
    20 pullups
    400m run
    4 STOH 100/70kg
    20 pullups
    400m run
    3 STOH 100/70kg
    20 pullups
    400m run
    2 STOH 100/70kg
    20 pullups
    400m run
    1 STOH 100/70kg
    20 pullups
    400m run

    200 double unders

    At home version

    200 Penguin drill jumps

    60 KB/DB STOH
    20 Rows
    30 Burpees
    50 KB/DB STOH
    20 Rows
    30 Burpees
    40 KB/DB STOH
    20 Rows
    30 Burpees
    30 KB/DB STOH
    20 Rows
    30 Burpees
    20 KB/DB STOH
    20 Rows
    30 Burpees

    200 Penguin drill jumps

  • Gymnastics 2 Workout

    EMOM 12
    1) 15 T2B
    2) 50 DU
    3) 15 HSPU

  • Gymnastic holds Workout

    3 Rounds:
    A1) Ring support hold
    A2) Hollow hold (weighted if possible)
    A3) Ring dip hold
    A4) Ring row hold
    15sec ON/15sec OFF.
    1min rest between rounds.