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

  • 25.10.2024 RMU Workout

    AMRAP 8

    Sets of 1-4 Strict ring muscle ups

    Intent. Work on your ring muscle-up capacity by improving your strict muscle up strength. We are progressing from last week’s EMOM to an AMRAP. This means you get to control the rests between sets (this might allow you to accumulate more volume than EMOM, especially on sets of 1-2. It is also a chance to experiment with how long you need to rest between sets to recover sufficiently).
    You can slow down the descent to build control and to get more out of each set.
    Movement options. Seated muscle-up → Kipping ring muscle-up

  • Box step-up AMRAP 15min Workout

    15 min AMRAP box step-ups

  • "TRIPLE ISABEL" Workout

    BENCHMARK
    For time with a partner:
    90 snatches (42,5/60 kg)

    SCALED WOD
    For time with a partner:
    60 snatches 

  • Weightlifting basics + barbell cycling Workout

    power clean + press & push press practice

    5 sets of:
    8 push up
    5 TNG push press @ moderate weight, focus on technique
    1' rest

  • 25.10.24 Strength

    BACK SQUAT

    4x4
    @75%
    - rest as needed

  • 25.10.24 Strength

    BENCH PRESS

    4x3
    After each set: 4 strict c2b
    Rest as needed

    • käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
    • hallittuja leukoja

  • 25.10.24 Strength

    DEADLIFT

    1x20
    3x10
    Every 3min

    sama paino kaikissa seteissä

  • PT Group TO 24.10. Workout

    LÄMMITTELY
    2 kierrosta, 40s./20s.
    1. Hiihto/soutu/pyörä
    2. Seinällä toispolviseisonnassa rintarangan kierto oik.
    3. Seinällä toispolviseisonnassa rintarangan kierto vas.
    4. Tarjoilijakävely edestakaisin (vaihda kättä aina toisessa päässä)
    5. Vapaa roikkuminen
    6. AKK - lankku + jalan vienti ristiin ali ja rangan ojennus

    VOIMAHARJOITTELU
    Supersarjana
    3-4 x 6/puoli yhden jalan kyykky käyntiasennosta
    3-4 x 6/puoli yhden käden kulmasoutu
    3-4 x 6 lattiapenkki kp

    AMRAP 12min
    6 x wall ball
    8 x tempaus levypainolla
    10 x landmine twist
    12 x etuheilautus

  • Endurance WOD Workout

    Every 4 minutes for 36 minutes (3 sets each):
    A. 3 min ski for calories
    B. 3 min amrap: 25 wall balls 9/6 kg, 20 sit ups, max arch hold
    C. 3 min row or bike

  • Kettlebell Workout

    A)
    In 12’
    Turkish get up
    Advanced : build up to a heavy 1 rep
    Scaled : practice with light weight

    B)
    EMOM 5’
    5 single KB squat clean
    2’ rest
    EMOM 5’
    4/4 single arm hang snatch
    2’ rest
    EMOM 5’
    5 dead swing

    C)
    2 rounds
    5/5 windmill
    30”30” weighted side plank