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

  • 201121 Lauantai Workout

    Partner workout
    "pikkujoulupyrähdys"
    10 rounds you go / I go (5 rounds each)
    250/200m row
    8 box jump
    4 bar muscle up
    12 wall ball

    Pikkujoulutreeniin voi pukeutua joulu-teeman mukaisesti (värein / asustein) ;)

  • GYMNASTICS STRICT 2 Strength

    RIGN DIPS 5-4-3-3-3
    use weight if possible

  • GENERAL STRENGTH 2 Strength

    3 rounds of
    30s. DU's
    7 ring row
    4 1-arm DB OHS e/s

    2 rounds 3 reps each
    - OHS
    - snatch Pull
    - snatch pull under
    - split snatch (focus on leg ext.)
    - high hang snatch
    - snatch

    built up to daily max for
    5x every 2 min
    snatch high pull + high hang power snatch + 2 OHS

  • Conditioning Workout

    For time:

    5 Rounds:
    15/12cal AB
    10 Pull-ups
    3 Wall Walks
    - Rest 1:00 btw rounds

    Rest 5:00

    5 Rounds:
    20/16cal Ski
    10 Dual DB Snatches 20/15kg
    3 High Box Jumps 80/60cm
    - Rest 1:00 btw rounds

    Machine sub:
    20/16cal Row

  • KB Conditioning Workout

    Every 2:30 for 5 rounds (12:30):
    12 Dual KB Deadlifts (outside legs)
    9 Dual KB Front Squats
    6 Dual KB Push Presses
    3 Dual KB Snatches

    The goal is to stay unbroken. Start at a lighter weight and switch to heavier when you start to feel better with the technique and movement.

  • Conditioning Workout

    PARTNER WOD ( You GO, I GO )

    3 rounds for time
    20 box jump + squat
    40 dumbell push press@2x22,5/15kg
    60m dumbell bear crawl@2x22,5/15kg

    REST 3 mins

    2 rounds for time
    20 burpee Pull up
    40 Hand release push up
    60 dumbell hang clean@2x22,5/15kg

    REST 3 mins

    1 round for time
    20 devil press@ 2x22,5/15kg
    40 dumbell thruster@ 2x22,5/15kg
    60 T2b

    Timecap : 40 mins

  • Endurance WOD Workout

    20 rounds for time; you go, I go:
    200/150 m row
    8 box jump overs 24/20"
    8 wall balls 9/6 kg
    8 dual DB power cleans 30/20 lb

  • Chelsea Workout

    EMOM 30
    5 Pull-ups 10 Push-ups 15 Squats
    - goal is to finish whole 30 min
    - if you have done this benchmark word prior, ad 1 rep to each movement
    - this is mental capacity training
    If you fall behind -> can't make it 30 reps you should keep going and get as many rounds as possible (AMRAP-style) in the remaining time. BUT your “Chelsea” score will only count the number of rounds you completed as an EMOM.

  • Extra Credit 17-11-2021 Workout

    Banded Facepull-apart: 3 x 50. Rest as needed.
    - light band
    +
    - 45 Degree Biphasic Hip Flexor Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 15.11.2021 Strict HSPU + Pull Ups Workout

    5 Sets. Every 4:00

    Max reps Strict HSPU (Unbroken)
    Max reps Strict Pull Ups ( Unbroken)

    Results is total reps. Mark down Highest score too.