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

  • Pull Up Workout

    Pull Up
    4x
    5 Strict chest to bar Pull Ups + ME Kipping chest to bar Pull Ups
    - rest 2 mins betwen sets
    - use bands if needed

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds:
    1) K2E
    2) Dragon flags (selinmakuulla tolpasta kiinni ja jalkojen lasku hitaasti)
    3) Plank hold
    4) Rest

  • Muscle & Power, CORE Strength Strength

    4 sets of:
    5 Pause Front squats
    10s Hollow hold
    20s Arch hold
    Rest

  • RC 19.12.23 RDL Strength

    3x7 RDL's

  • Banded chest to bar Strength

    3x10

  • 27.12.23 Perfo Workout

    5min selitys
    25min lämppä & skills,
    15min lämppä & wodinvalmistelu
    Nopeus ~15min

    WOD
    3x
    A. 2min on
    30m (2x7.5m viiva edestakaisin) bear hug carry +max reps dball. Pysäytys olalle ja pudotus eteen.
    Target 7-10 dball clean
    2min off
    B. 2min on
    16x 7.5m edestakaisin eli 8x edestakaisin + max reps pull ups
    Leukoihin jäätävä vähintään 40sek. Voit myös tehdä viivajuoksua 70sek.
    2min off
    Toiset aloittaa A- ja toiset B-osiosta

  • Omatoimitreeni Workout

    Ohjeet:

    🎅Bookkaa paikka
    🤶Ovikoodi: * 300078 *
    🧑‍🎄Tavarat paikoilleen treenin päätteeksi
    🎅Lukitse ovi painamalla tähteä= *

  • Pull Up Workout

    Pull Up

    5x 10 Second hold into 5-10 Kipping Pull Ups
    Resting 2 mins between sets

  • Tempo Front squat Strength

    500m row
    then 3 rnds of
    7 goblet bulgarian split squat e/s 16/12kg
    7 RKBS (focus on hip drive) 16/12kg
    7 plate sots press 10/5kg
    __

    trempo front squat
    6x4
    2 @ 77
    2 @65-70% of 1rm

  • Main site Monday 231225 Workout

    For time

    Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

    Scaling

    Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

    Intermediate option

    Same as Rx’d

    Beginner option

    12 rounds for time, starting with 1 and adding an exercise each round

    ♀ 10-lb dumbbell, 12-inch box
    ♂ 15-lb dumbbell, 20-inch box

    Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.