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

    Optional Accessory
    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 3-5 Rower Pike Push-Up
    2) 3-5 Arch to L-Sit

    RPE 3+ to 4

  • WOD Workout

    AMRAP 10 mins
    1 man maker
    20 sec front plank
    2 man maker
    20 sec front plank
    3 man maker
    20 sec front plank
    4 man maker
    20 sec fron plank
    5 man maker
    20 sec front plank
    6 man maker
    ….etc
    Goal: set of 8 from man maker

  • Strength Strength

    OHS (15mins)
    5x3reps
    - try to add weight compared to last week
    - 90 sec rest btw sets

    Accessory :
    4x 12 reps/side banded cuban rotation

  • Weightlifting Strength

    Power clean+squat clean 5sets
    Push press 4x3
    Front squat 4x4

  • "Elizabeth" Workout

    if rings, upperbody push and squat endurance are done do:

    Purple (RX):
    21-15-9 Reps For Time
    Squat Cleans 61/43 kg
    Ring Dips

    Good Times for “Elizabeth”
    – Beginner: 11-14 minutes
    – Intermediate: 8-10 minutes
    – Advanced: 5-7 minutes
    – Elite: <5 minutes

    limiters: weightlifting, squat endurance and rings

    Blue:
    21-15-9
    Squat Clean 52,5/37,5 kg
    ring dips

    Orange:
    21-15-9
    Hang Squat clean 45 kg
    banded ring dips

    Yellow:
    21-15-9
    RKBS 24/16 kg
    box dips

    White:
    15-9-6
    goblet squat 12/8 kg
    box dips

  • Pe 16.8.2019 Masters Sm: Penkki + kyykky Strength

    Penkki 6x3x80%

    Kyykky 4x6x60%

    Penkki 1x85%

    Pystypunnerrus 5x5 (ala-asennossa stoppi)

  • 8/21/19 Workout

    Warm up(8)
    2rds
    10 double climbers
    10 bicycles
    10 plyo

    Mobility(2)
    1:00 min elevated child's pose
    :30 chest opener per

    Intervals(20)
    :45 rope slams-rest :15
    :45 bridge-rest :15
    :45 shuttle runs rest :15
    :45 mb over shoulder rest :15
    repeat 5x

    Finisher
    30 w-raise
    60 russian twist
    1:00 min shoulder distraction

  • EASYWOD Strength

    Raakatempaus sylistä - tekniikka

    3 x 3

  • Split Squats 3x8 Strength

    Split Squats 3x8

  • WOD Workout

    21-15-9
    DB Thrusters
    K2E/ knee raises

    3min rest

    1000m row/ 50 cal Air Bike

    *total of ongoing time for everything