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

  • Ma 12.9.2022 penkki: voluumi Strength

    Pystypunnerrus 6x8x40%

    Yhden käden kulmasoutu 4x15 / käsi

    Sotilaspenkki käsipainoilla 5x8-15

    Band-pull-aparts 3x30

  • Muscle & Power, AV2 Strength

    Weighted lunges 4x16 reps

  • STRENGTH Workout

    Alternate A, B&C for 4 rounds:

    A) 3 Weighted Pull-Up
    B) 6+6 DB/KB Press in Split
    C) 3 Drop Jump

    RPE 4 to 4+

  • Split Jerk Strength

    Split Jerk Double x9-12

    Add loading by feel. Heaviest set
    no more than RPE 4 (2-4 reps in
    the tank). This is not all out.

    Drop and go if wanted. Lift every
    90-120sec. Bar from the rack or
    blocks.

  • 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