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

  • Itämeri Run 11 Workout

    4x400m
    1min lepo kierrosten välissä

    5min palautus

    2x 800m
    1min lepo kierrosten välissä

  • SKILL Workout

    Skill Handstand

    - harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.

    E2MOM, 5 rounds
    1-3 x Handstand
    20-40 DU/SU

  • Clean & jerk Strength

    3 Sets: (18 min)
    - Max. UB TNG Clean & jerks @65%

  • 12.8.24 Strength

    CLEAN + FRONT SQUAT

    Every 3min x4
    1 power clean + 2 front squats
    3 high box jumps after Every set

    • vähä viimeviikosta lisää voi laittaa

  • 6x6min Workout

    6x6min 3min rest
    A-B-C-A-B-C
    A
    6 bmu
    12 deadlift
    18 box jump over

    B
    8 devils press
    16 t2b
    24 box jump over

    C
    10 hspu
    20 box jump over
    30 du

  • 8.8.2024 Workout Warmup ( Basic & Prep ) Workout

    EMOM 6 @ increasing pace
    1) SkiErg
    2) Row
    +
    2 Rounds
    5 Scapular push-ups
    5 Scapular pull-ups
    5 Inchworms
    3-5 Back support slide throughs
    3-5 Pike compression slides
    +
    Build up and practise each lunge variation
    * Short sets of HSPUs (variations) between sets
    +
    @ increasing pace
    250m Row
    8 Handstand push-ups
    7.62m Walking lunge @ workout weight
    – Rest 0:30 –
    250m Row
    5 Deficit handstand push-ups
    6m FR Walking lunge @ workout weight
    – Rest 0:30 –
    250m Row
    3 Wall-facing Handstand push-ups
    4.5m OH Walking lunge @ workout weight

  • Gymnastics Workout

    Strict RMU

    A)
    6x20s* on / 40s off
    Alt. Bw A & B
    A) Ring support hold (top)
    B) (bottom)

    *10-20sec

    B) False grip
    E90secX3
    15-30sec false grip hang

    C) 20 mins for Q:

    1.) Transition on low rings
    *L1: feet on the ground L2: banded

    2.) Negatives
    *L1: low rings L2: high rings

    3.) Strict rmu

  • KAHVAKUULA RUUVIKATU Workout

    Kotkalainen kuulajumppa
    100 Am. Heilautus
    80 Tempaus
    60 Rive+Työntö
    40 Thruster
    20 Navy seal - burpee

  • WOD warm up Workout

    For 12 minutes:
    1 min ergo
    12-15 good mornings with stick
    12 stick pass throughs
    10 wall squats
    10 kip swings
    20 s dead hang

  • "Death by" power clean & C2B Workout

    “Death by” EMOM as long as possible:
    • Power Cleans 115/75#
    • Chest-to-Bar Pull-ups

    Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

    Score is the number of full rounds completed plus number of reps completed in the last round. Goal: complete 7 rounds.