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

  • Push press 5 Strength

    Build up to heavy 5 push press

  • Gymnastics virtuosity Workout

    Option 1
    EMOM 20:
    Min 1 | :30 handstand hold
    Min 2 | :30 chin-over-bar pull-up hold
    Min 3 | :30 max strict HSPU
    Min 4 | max-cal row
    Min 5 | rest

    Option 2
    EMOM 20:
    Min 1 | :30 handstand hold
    Min 2 | :30 toes assisted chin-over-bar pull-up hold
    Min 3 | :30 max pike box deficit push-ups
    Min 4 | max-cal row
    Min 5 | rest

    Option 3
    EMOM 20:
    Min 1 | :30 plank hold
    Min 2 | :30 top of ring row hold
    Min 3 | :30 max push-ups
    Min 4 | max-cal row
    Min 5 | rest

    Goal & Intensity
    -The goal is to practice body control and strength in static positions and to progressively hold the shoulders and core.
    -Each hold is done 1–2 times, with appropriate quality, not pushing to exhaustion.
    -The strict HSPU minute should feel like a characteristically tight power set, and the rowing is the only single maximum.
    -RPE 7: demanding, but not messy.
    -The HSPU minute can go close to 9, but only as far as form is maintained.
    💡 Coach’s Tip
    Brace your ribs down and lock the midline in every hold; a tight core keeps your shoulders from burning out early.
    Why this workout?
    We build a skill base for advanced gymnastic movements and learn to master more difficult gymnastic positions.

  • Back squat Strength

    Back squat
    10-8-8-6

  • Back squat Strength

    Back squat 6x3

    (E3MOM, build heavy)

  • Front squat Strength

    Front squat 5x3

    1-2 reps in tank / E3MOM

  • EMOM x30 Workout

    EMOM x30
    1) bike
    2) 5 power clean
    3) rest

  • Front squat Strength

    Front squat

    8-6-4
    8-6-4

    (E2,5MOM/ 2-3reps in tank)

  • Front squat Strength

    Front squat

    5-3-1
    5-3-1
    1-1

    (E2,5MOM/ 2-3reps in tank)

  • Pull up & Push up Workout

    3-4sets:

    3-10 strict pull up / low bar pull up
    5-15 push up

    rest as needed

  • Open 15.2 Workout

    Open 2015 wod2 ja "leuka13". Pisteet 1kpl

    3min amrap:
    10 x ohs 43/30kg
    10 x ctb
    2 kierrosta (lepo loppuaika)
    3min amrap:
    12 x ohs 43/30kg
    12 x ctb
    2 kierrosta (lepo loppuaika)
    3min amrap:
    14 x ohs 43/30kg
    14 x ctb
    2 kierrosta (lepo loppuaika)
    jne... niin kauan kunnes et pysty suorittamaan molempia kierroksia.

    Skaalattu:
    6 x ohs 30/20kg
    6 x leuka-yli-tangon-leuanveto
    + 2 / amrap

    Master +55:
    10 x ohs 30/20kg
    10 x leuka-yli-tangon-leuanveto
    + 2 / amrap

    Master +55 skaalattu:
    6 x ohs 20/15kg
    6 x hyppy-ctb
    + 2 / amrap