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

  • 12.8.2022 No Touch Deadlift Strength

    For total Load:

    5 Sets of 2

  • 12.8.2022 Muscle Ups Workout

    AMRAP 1:30 x 10

    250/200m Row
    Max Muscle Ups

    Rest 30 sec after each round.

    Rounds: 1,3,5,7,9 RMU
    Rounds: 2,4,6,8,10 BMU

  • "Way Down We Go" Workout

    E3MOM x 5
    3/2 Rope Climbs 4m (no jump)
    6 Handstand Push-ups
    10 Air Squats

  • STAMINA Workout

    EMOM 30:
    Min. 1 | 10/15 cal. row
    Min. 2 | 10 burpee

  • Keskiviikko 10.8.22. Workout

    Warm Up
    3 min ski erg or rowing then

    Gymnastic skills / Strenght
    3 – 2 – 1
    Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
    Reverse Snow angels
    Skin the cats on rings

    2 rounds
    3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 single leg transition drill
    5 Russian dips
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

    Finisher
    6-8 MIN EMOM OR QUALITY
    2-3 SEATED STRICT RING MU

    STRENGHT
    4 sets
    B1. Speed Bench Press x3 reps @60-70 % of 1rm. N. 2 SEK ALASPÄIN JA HETI YLÖS
    rest 1 min
    B2. STRICT C2B / PULL UPS for speed x4 reps ; VETÄ TERÄVÄSTI YLÖS, EI AIVAN VAPAA PUDOTUKSENA ALAS MUT SUHT VAPAASTI.
    rest 2-3 min

    ACCESSORY
    12 MIN EMOM
    MIN 1 ) DB SNATCH X 12 REPS
    MIN 2) KB SIDE BENTS X 12+12 REPS
    MIN 3) STRICT KNEE RAISES FROM RING SUPPORT HOLD X 12 REPS
    MIN 4 ) REST

    Cool down
    2-3 min kevyt soutu
    30-45 sek venytys rinta per puoli
    30-45 sek venytys latsit per puoli
    30-45 sek venytys ojentajat per puoli

  • 10.8.2022 Basic Workout

    AMRAP 10

    Buy-in Run 800m
    ...into
    20 Lunge Steps
    20 Shoulder Tap ( Plank )
    20 Russian Twist

  • "You Got Skills?" Workout

    4 rounds for time of:
    15 GHD Sit-ups
    10m Handstand Walk (minimum of 5m unbroken segments)
    10m SA DB OH Walking Lunges (alt. hands each round) 25/17,5kg

    Scaled: Handstand Walk = 5 Wall Walks

  • 8.8.2022 Basic Strength

    Deadlift ( No Touch )

    5-5-5-3-3-3

    Go Every 3:00

  • Push Jerk Strength

    EMOM 10:
    2 Push Jerks
    - Start at 65% 1RM and build over the 10 mins.

  • Power Gymnasty Workout

    500m row
    then 3 rnds of
    5 sots press
    7 beat kip
    20s. hs hold

    3x 4:00 AMRAP:
    6 Hang Power Cleans, 35 kg
    8 Handstand Push-ups
    10 Toes-to-bars
    Resting 2 mins between each AMRAP