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

  • Handstand walk Workout

    for quality accumulate
    A) 10 kick up to wall
    - finger only 2-4 cm off the wall
    - control your speed
    B) 20 step hand step ups to 10kg plate
    - focus on weight shift beginning with the hand pushing your weight to opposite side
    - keep your ass off the wall, only heels can touch
    C) max meters of HS walk in 5 min
    - scale to kick up 1, 2, 3 practice
    - goal is to get min 5min unbroken walk

  • 25.10.2022 Wodilla, menkää sinne ( Aruba ) Workout

    AMRAP 5 x 5 Rounds

    1000/900m Bike Erg
    20 Burpee Box Jumps 24"/20"
    Max. 10m Shuttle Sprints

    Rest 5 minutes between rounds.

  • Ring monster gymnasty Workout

    Monster set
    3 sets
    7 vahtila vääntö
    4 banded ring MU turn over
    8 weighted ring dips

    • turn over, high enough that in the start position arms traight -set up ring dips so that your legs can be straight
    • dips has to start from extreme depth and end into a perfect lock out thumbs turning out
    • rest as needed Spend time with this practice and it will pay off when we add speed to the movement.

  • Deadlift Strength

    Deadlift
    Set 1 40% x 5
    Set 2 50% x 5
    Set 3 60% x 5

  • Push press deload Strength

    Push press
    Set 1 40% x 5
    Set 2 50% x 5
    Set 3 60% x 5

  • 21.10.2022 Deadlift Strength

    4 Sets of 2

    80 - 85%

    3-4 Second Isometric

  • WOD: Deadlift - Wendler week 2 Strength

    Deadlift: E3MOM
    1x3 @62-64%
    1x3 @72-64%
    1x3+ @80-82%

    Last set is AMRAP without going to failure.

  • EasyWOD 20.10.2022 Workout

    Voima
    E3MOM, 4 rounds
    push up x6
    -riittävän haastava
    versio

    WOD
    For time:
    25 ring rows
    25 worm push-ups
    25 sit-ups
    25 air squats

  • Muscle & Power, AV1 Strength

    Back squat 4 RM, then 3x4 @ 90%

  • .COM Workout

    220930

    For time:

    200 double-unders
    15 thrusters
    100 double-unders
    15 thrusters
    200 double-unders
    ♀ 48kg ♂ 70kg

    Scaling:
    This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.

    Option b
    For time:
    150 double-unders
    15 thrusters
    75 double-unders
    15 thrusters
    150 double-unders

    ♀ 43kg ♂ 61kg

    Option B
    For time:
    95 double-unders
    15 thrusters
    75 double-unders
    15 thrusters
    95 double-unders

    ♀ 20kg ♂ 30kg