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

  • Gripp tabata Workout

    Apinaotteella roikkuminen, eli roiku neljällä sormella/käsi (ei kämmenellä vaan sormilla).
    Työ / lepo niin että on raskas. Tarvittaessa voit lyhentää työpätkää sarjan edetessä.

  • 1 Front squat + 2 Back squats Workout

    3 heavy sets

  • 3x20m walking lunge Workout

    Kommentoi mitä painoa käytit

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 Pause Ring rows
    10 Alternating DB snatch
    15 Reverse hypers on box
    20 KB swings
    Rest

  • 12.2.2024 Intervals Workout

    2 Intervals

    A1. 15-minute EMOM (0:45/0:15)
    1) BikeErg for calories
    2) KB clean and jerks @ 2 x 24/16kg
    3) Shuttle runs*
    4) Wall walks
    5) Rest
    * 1 shuttle run = 7.62m out + 7.62m

    A2. 15-minute EMOM (0:40/0:20)
    1) Cross-over single-unders
    2) DB shoulder to overheads @ 2 x 22.5/15kg
    3) Box jumps, 24/20″ (step down)
    4) Devils presses @ 2 x 22.5/15kg
    5) Rest

    Rest 3:00 b/t EMOMs

    Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
    Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

  • WOD, Warm up Workout

    Wu:10'min

    45"sec Row/Ski
    5 Rumanian DL
    5+5 world's greatest stretch
    5 Muscle hang power cleans
    5+5 Quadruped Thoracic Spine Rotation
    5 Front squats
    5+5 90/90 Alternating

    Increasing weight each set and change Ergo (For quality)

  • 5.2.2024 Intervals Workout

    3 Intervals

    A1. 12-minute EMOM*
    3 Ring muscle-ups
    6 Strict handstand push-ups
    12 Air squats
    * Alternate rep scheme if 3/6/12 not realistic: 2/4/12

    A2. 12-minute EMOM (0:40/0:20)**
    1) Shuttle runs*
    2) Rope climbs
    3) Handstand walks,7.62m segments
    * 1 shuttle run = (7.62m) out + (7.62m) back

    A3. 12-minute EMOM (0:40/0:20)**
    1) DB hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
    2) 8 DB Walking lunges + Hand-release push-ups in the remaining time
    3) Echo bike for calories
    ** Work for 0:40, rest for 0:20

    Rest 3:00 between EMOMs

    Ring muscle-up → Reduce reps (1-2 Reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (3 to 6 reps)
    Strict handstand push-up → Kipping HSPU
    Rope climb → ½ length rope climbs
    Handstand walk → Wall walk

  • 5.2.2024 PK Workout

    5 rounds x Every 3:30

    10-15 Toes To Bar, unbroken
    6 Chest Supported Dumbbell

  • Emom 42 Workout

    Emom 42
    1. Wall Ball 5x 6kg
    2. Knee raises 5x
    3. Single unders 40x
    4. DB Snatch vuorokäsin 6x 7,5kg
    5. Row 1min
    6. Rest

  • 5.2.2024 PK Strength

    Front squat

    4 x 3 @ 80+%, go every 3:00