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

  • HS Skill Work Workout

    6 sets:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ——————————————————
    5 sets:
    20sec HS Hold against the wall +
    10 Walking Steps (1=1)
    - 1min Rest btw sets

  • Tiistain Gymnastics Strength

    Taito-osio

    Voima
    A1 HSPU 4/3/2/2 (RPE8)
    A1b kontaktihyppy boxilta x 7 ( joka toinen kierros pinnalta, joka toinen syvältä)
    Tauko 2-3min

    B1 Pystypunnerrus istuen kuulalla 3x5 o/v (RPE8)
    Tauko 1-1.5min

    B2 yhden jalan kyykky 3x8 o/v
    B2b etureisisarana x 5
    Tauko 1min

    C-osio (sykealue 2-3)
    1. Tikkaat x 5
    2. Pike-noja x7 + olkakosketukset x 3 o/v
    3. Linkkari x 2 + tukki + käänt. Burpee X3 (x4)
    4. Olkadippi x 8 + pöytä/käänteinen lankku
    AMRAP 14 min

  • Sumo deadlift 4x8 Strength

    Every 3 min
    4 x 8 sumo deadlift
    Leave a few reps in reserve.

  • 7.9.2022 Basic Workout

    AMRAP 7

    2-4-6-8-10....

    Push Ups
    Sit Ups

  • GYMNASTICS CONDITIONING Workout

    3x3min AMRAP

    80 DU
    15 C2B
    Max reps HSPU remaining time

    Rest 2min between rounds

    RPE 4
    Target: The aim is to go hard on
    each AMRAP but come up with a
    sustainable rep scheme for the
    hspu. Don’t hit the first hspus with
    an all out unbroken set unless you
    can go for the whole remaining
    time!
    Tailorin

  • C&J cycling 1 Workout

    EMOM’15
    5 C&J moderate weight

  • Deficit trap Bar deadlift 4x5 Strength

    Deficit trap Bar deadlift 4x5

  • SKILL Workout

    EMOM 12:
    Min. 1 | 5 chest to bar pull ups
    Min. 2 | 10-30 Double unders

  • Ma 5.9.2022 penkki: voluumi Strength

    Penkki 8x8x60%
    -niin lyhyet palautukset kuin pystyy pitämään

    Kulmasoutu 5x10

    Vinopenkki käsipainoilla 5x8-15

    Facepull 5x20

  • 5.9.2022 MR.Joshua Workout

    5RFT:

    400m Run
    30 GHDSU
    15 Deadlifts 112,5/75kg

    ( 20 - 35 )

    -Pace the run in a way that will allow you to push the GHDSU an deadlifts
    -Find a smooth, steady pace on the GHDSU. If you know you'll need a break somewhere along the way, plan to break after 15´s reps or every 10 reps quick 5s.
    -Deadlift 1-3 Sets.