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

  • Gymnastic Workout

    Strict pull up & kipping pull up 1/2

    Strict pull up
    - asento
    - voimantuottorytmi

    EMOM 6
    1. Pull up half way hold 10-20sec
    2. Pull up top hold 10-20sec

    Kipping pull up
    - kip swing
    - hip pop
    - linkitys

    Accessory 3 rounds
    Pull down hold 20sec
    Barbell bent over row x 10
    Hollow hold 20-30sec

  • WOD 05/08/24 Workout

  • WOD Workout

    EMOM x 16:00

    Min 1: 30s Devil's Press
    Min 2: 10x10 m shuttle run
    Min 3: 30s Hand Release Push-ups
    Min 4: 10 Toes to Bar
    - Goal: Challenging but repeatable efforts each round, unbroken on all movements.
    - Rx+: 1-5 Bar Muscle-ups + 10 T2B

  • Weighted Pullup 2 RM Strength

    Weighted Pullup 2 RM

  • 3 kierrosta laadukkaasti Workout

    3 kierrosta laadukkaasti

    12 Lu-nosto
    15 Face pull
    1min lepo

  • Treeni 4 Workout

    Warm Up
    2 rounds
    1 min row
    10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
    30-45s hanging from pull up bar (myötä/vastaote)
    30-45s ring push up plank hold
    test couple hspu before start

    Gymnastics
    3x1 min on / 1 min off
    max reps of toes to bars
    do x- reps every :20-30 sec (so 2-3times per 1 min) target is to be able hit same number on every time

    Strenght
    3 sets
    8-10 tempo db bench press (3 sec down, 1 sec pause and up) @rx db's (leave 1-3 reps in tank)
    rest 1 min
    4-6 tuck hold / l-sit hold chin ups
    rest 2-3 min

    Metcon
    2 sets of :
    3 rounds
    12/15 calories rowing
    12/15 calories ski erg
    12-15m hand over hand sledge pull (1 legless rope all the way up/down) eli kontrollin kanssa myös alas tavoite.
    12-15m hs walk or 3-4 wall walks
    eli mene sellaista perustahtia, voit puhaltaa liikkeiden välissä. Fiilis sellainen että tästä vois helposti kiristää ja yritä
    aina tehdä sarja putkeen. Soutulaitteella tahti tulee olla esim. 5km pr pacea hitaampaa.
    rest 3 min bwn sets

  • Strength Workout

    3 sets
    Banded chin up to UPSCALE x 5 reps
    (orange/red band)
    Single arm tempo ring row x 6/6
    ( 3 sec down, fast up, no pause on top)
    Banded pull apart x 10

    -rest as needed-

  • "Burn Them Buns" Workout

    2 sets:
    2 Rounds:
    10 Toes Elevated Double DB RDL (heavy)
    30m Skillmill Sledge Push (10/8)
    20m Double DB Walking Lunges 2x15/10kg (carry anyhow)
    10cal AB or 15cal Row
    - Rest 2min btw sets

  • WOD 31/07/24 Workout

  • Easy pace EMOM x 32-40 Workout

    EMOM x 32-40

    1) machine of your choice
    2) 3-10 RMU /BMU / c2b / pull up choose one
    3) machine of your choice
    4) 6-8 burpee high box jump over (max 30s work/not too fast)

    max work time 40-50s, easy pace bike/ target PK 2