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

  • Gymnastics Workout

    Toes to bar

    Strict & kipping toes to bar

    1A) knees to elbows
    3x8 reps
    *rest 1min bw sets

    1B) strict controlled toes to bar / leg raise
    3x6 reps

    2A) kip swing
    3x8-12 reps
    *abmat between legs to make sure legs stay together

    B) w/ partner, kipping leg raise

    C) —> ttb

    Core:
    3 rounds:
    *10 plate “passes”
    Rest 30sec
    20 russian twists
    *Rest 30sec
    10 plate sit ups
    *Rest 1min

  • Conditioning Workout

    Partner wod ( You GO , I GO )
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up/ 10 bar mu rx+
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal : 3+ rounds in amrap

  • Ascendancy 🔥 Workout

    4 rounds for time:

    15 cal SkiErg
    5 devil’s press
    10 db box step-over

    R5JC

  • 270524 Maanantai A Strength

    Back squat
    12-10-8 @60-75% 1RM

  • KAHVAKUULA RUUVIKATU Workout

    TC 30 min
    By in 100 DU (250 SU)
    Sitten 3 kierrosta:
    13 punnerrus
    13 abmat vatsat
    13 boxihyppy
    13 american heilautus
    13 vauhtipunnerrus 2:lla kuulalla
    13 ilmakyykyhyppy
    13 linkkari vatsat
    13 leuat
    13 burpee
    13 SJMV 2:lla kuulalla
    By out 100 DU (250 SU)

    Kesäcore 10min
    1 min lankku/hoover
    30sek kylkilankku
    30sek kylkilankku
    1min selänojennus
    1min "dead bug"
    1min huili
    45sek tähtilinkkari
    45sek vuorikiipeilijä
    45sek kylkirutistus
    45sek sakset ylös
    45sek sakset sivulle

  • 1,6 km run Workout

    1,6 km run

  • 24.5.2024 A) BENCH PRESS Strength

    2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
    *target load of max ~95%, rest btw sets 3-4min

  • 25.5.2024 2-3 rounds Workout

    0:30/side Off-set (FR+OH) carry
    8-12/side Powell raises
    0:20-0:30/side Copenhagen plank

  • 25.5.2024 Snatch Complex Workout

    Snatch deadlift + hang snatch + snatch

    8 x 1+1+1 @ 70-80%, go every 1:30

  • 24.5.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ribs locked down
    2 Scapular swimmers (prone position)
    +
    2-3 Rounds
    6 Banded scapular floor angels
    4/side Tall-kneeling KB halos
    3/side Single-arm KB windmills
    2/side Kinetic hamstring stretch + hold the last rep for 10-sec
    +
    2 Rounds for quality
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    5 Tension swings (sponge/block between feet