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

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    10+10 seated Db press
    10+10 Db row
    15 GHD hip extension

  • Metcon Workout

    For time

    21-15-9
    echo calories
    wallball 20/14lb. / scale up --> 30/20lb.

    rest 5min

    15-12-9
    echo calories
    burpee over box

    Time caps 7min

  • Gymnastics / Skill Workout

    2 Rounds for Quality:
    10 HS Shrugs right into 10 Shoulder Taps
    ——— Rest 30sec ———
    30sec HS Hold
    Then
    Accumulate 5-7 Wall Walks

  • 6.1.2024 Skill Circuit Workout

    Skill Circuit – 2 to 3 rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall facing flutters
    1, ½ or ¼ rotation (each way) of Box pike handstand steps
    5 (each way) Sideways handstand walk

  • Pe 29.12.2023 ylimeno 6 Workout

    Vala-askelkyykky 5x10/10
    -kevyt

    Penkki käsipainolla 3x10 / käsi

    Maastaveto korokkeelta 5x10x50%
    -2kumiharkkoa

    Kylkilankkunostot 3x20 / puoli

    Quad Blast 3 kierrosta
    -20 kyykkyä
    -20 askelkyykkyä (10/jalka)
    -20 askelkyykkyhyppyä (10/jalka)
    -10 kyykkyhyppyä

  • 6.1.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    30-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    3 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min air bike
    10+10 single leg deadlifts
    10+10 half kneeling press
    :40 Plank Hold

    Strenght
    Push Press 3x6-8 reps@65-75% (sharp and balanced)
    rest 1.5-2.5 min bwn sets
    Strict Handstand Push Ups 3-5x5-10 reps, make last set the hardest.
    rest 1.5-2.5 min bwn sets

    Metcon
    1200m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h) 2500m cooper vauhti on noin 12.5-13km/h jne.
    rest 1 min
    200m run @1km pr pace (15-20km/h)
    rest 30s
    200m run @1km pr pace (15-20km/h)
    rest 2 min
    800m run @5km pr pace
    rest 45s
    200m run @1km pr pace (15-20km/h)
    rest 45s
    200m run @1km pr pace (15-20km/h)

    Optional Accessory Work
    3-4x12-15 banded strict CHIN ups
    3-4x8-12 french triceps with dumbbells (maaten lattialla)
    3-5x40-50s side plank hold R/L
    rest as needed

  • Accessories (grip) Workout

    3x:30/:30
    Plate Pinch Hold

    Then

    Accumulate:
    3min Bar Dead Hang (no grips)

  • Accessories (glutes & core) Workout

    3 rounds:
    10 DB Bulgarian Split Squats (each side) @ moderate weight
    15 Stick behind the neck Abmat Sit-ups

    • Rest 2min

    3 Rounds:
    10 GHD Sit-ups
    10 Toes Up DB RDL @ moderate weight (toes on a blue plate)

    • Rest 2min

    3 Rounds:
    30 Flutter Kicks (each side)
    20m SA DB Farmers Carry
    20m SA DB Farmers Carry

    • Rest 2min

    3x1:00
    Sandbag Bear Hug Hold 60/40kg

  • Partner Workout Workout

    Partner workout for time. Split the reps as you choose:
    2 sets:
    400m Run
    18 Devil's Presses 20/15kg
    30 C2B
    400m Run
    12 Devil's Presses 20/15kg
    20 C2B
    400m Run
    6 Devil's Presses 20/15kg
    10 C2B
    - Rest 3min btw sets