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

  • Gymnasty long time Workout

    EMOM 45 min

    1) 8 toes to bar
    2) 8 HSPU
    3) 12 pistols
    4) 15 abmat sit up
    5) rest

    • scale the reps instead of movement
    • HR 75% of max
    • RPE 6-7

  • Pause Deadlift Strength

    6x5 Pause Deadlift
    Sets 1-2: @70% of 1RM Deadlift
    Sets 3-4: @75%
    Sets 5-6: @80%
    - Pause for 2sec below the knee
    - No TnG, drop every lift
    - Rest 2-3min btw sets

  • WOD 20.10.2021 Workout

    50 steps dumbell front rack lunges 2x22,5kg/2x15kg
    25 devils press 2x22,5kg/2x15gk
    50 DU
    25 T2B
    50 kb swings 24kg/16kg
    25 box jumps 75cm/60cm

  • Bench press 5 x 5 Strength

    Bench press 5 x 5

  • Extra Credit 21-06-2022 Workout

    Banded Pull-Through: 100 Reps AFAP
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 20.6.2022 Workout

    LIGHT WEEK 4/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP

    --

    2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN PULL to PWR POS. + HIP SN PANDA PULL + HIP SN
    1+2+1@up to 60% sn-% pal 2min

    --

    SN PULL to PWR POS. + SN Abv Kn
    4[1+2]@71% pal 2min

    CL PANDA PULL + CL Blw Kn + SPLIT JERK
    2[1+2+1]@71% pal 2min

    DEAD BS (~90° - ~80°)
    5x1@55% *rest for 30 sec between reps

    --

    SN SOTS PRESS + HIP SN HIGH PULL *on the toes
    5[8+5]@RPE8 *2-3 reps reserve pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    10-15 SUMO DL, BB
    MAX REPS WIDE GRIP PULL UP, myötäote
    5 1-LEG PWR CL Abv Kn, BB

  • Conditioning Workout

    In teams of 2

    AMRAP 30 min
    15 burpee box get over (120/100 cm)
    25 kipping HSPU/ sc: push ups
    15 burpee box get over
    50 toes to bar
    15 burpee box get over
    75 USA swing@24/16 kg
    15 burpee box get over
    100 calories bike/row/ski
    15 burpee box get over
    200 double unders
    Max distance bike/row/ski in remaining time

    Scale burpee box get overs to regular burpee box jump overs (60/50 cm) if needed.

    Split reps evenly.

  • 20.6.2022 Accessory Workout

    3 - 4 Sets of 8 - 12 Reps :

    a ) Strict Ring Dips
    b ) Double DB Front Rack box step Ups ( 20")

  • 20.6.2022 Rope Climbs Workout

    For time:

    Total reps Completed In "Death By Rope Climbs"

  • Rowing, Push-ups & High Box Jumps Workout

    5 rounds for time:
    20/16cal Row
    20 Push-ups
    5 High Box Jumps 80/60cm
    1min Rest