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

  • WOD: Deadlift - Wendler wk3 Strength

    Deadlift e3mom:
    1x5 @67-69%
    1x3 @76-78%
    1x1+ @85-87%

    Last set is AMRAP.

  • Torstai 27.10.22. BASIC Workout

    Treeni 2
    Warm Up
    2 sets
    1.5 min cardio machine
    20m bear crawl
    5+5m monkey crawl
    3 inch worm with push ups
    6 wall squat
    12 walking lunges
    15-30sec Active Hanging

    Gymnastic
    For Quality 15 minutes
    3-4 sets
    15-30 seconds of each hold and rest 20-40 sec bwn
    Ring Dip Hold
    Chin Over Bar Hold
    Wall Walk Hold
    Goblet Squat Hold

    Metcon
    15 min AMRAP
    6+6 single arm db snatch
    6+6 single arm db oh walking lunges
    6-12 push ups (depending your ability to do them, choose "harder" way to do them)
    12/15 calories of row/ski/run or 10/12 cal air bike

  • GYMNASTICS STRENGTH Workout

    3-4 rounds, minimal to no rest
    between movements, but rest as
    needed between rounds.

    1) 5 Wall facing hspu with slow
    descent
    2) 10 Ring rows (feet elevated) +
    15sec. hold with the last rep on
    each round (chest to rings)
    3) 10-15sec. L-St (anyhow)

    RPE 3+ to 4
    Tailoring Options:
    Wall Facing HSPU→ Pike Push￾Up or HSPU Feet on the Box

  • 26.10.2022 Compounding Interest ( Aruba ) Workout

    5 Rounds:

    50 Double Unders
    10 Overhead Squat 42,5/30kg

    Directly Into

    10 Overhead Squat
    100 Double Unders

    ( 8 - 12 )

  • Torstai 27.10.22. Workout

    Rest and Mobility Day.
    Suosittelen ottamaan GOWOD mobility appin kokeiluun ja käyttöön. Olen nyt sitä 2 viikkoa tehnyt itse ja huomaan jo kehitystä liikkuvuudessani sekä palautumisessani.
    Homma alkaa niin että tehdään liikkuvuustesti, ja sen pohjalta ohjelma rakentaa sinulle päivittäisen venyttelyohjelman. 8/15/22min kestävän.
    2 viikon free test jakso jonka jälkeen hinta 8e kk. Suosittelen lämpimästi ja vielä erityisen hyvänä juttuna tässä on se että homma tulee tehtyä kun on video aina samaan aikaan pyörimässä ja kello käy samalla. Give it a try!

  • 25.10.22 Workout

    Accessory:

    2 rounds:
    12 landmine rotations with split jump
    20 side plank crunches, R
    20 side plank crunches, L

  • 25.10.22 Workout

    AMRAP 20
    12 kb deadlift @2x22/16kg
    6 chest to bar pull ups
    12 medball box step ups @9/6kg
    6 chest to bar pull ups

  • WOD: HSPU Workout

    HSPU technique:
    - kipping hspu
    - negative hspu: 3x3-5x3s

  • Front Rack Lunges 5 x 4 Strength

    5 rounds Front rack lunges 4 + 4 .
    Go heavy.

  • Thrusters & Burpees Workout

    FOR TIME
    3 rounds:
    10-8-6-4-2 Thrusters (42,5 / 35)
    5-4-3-2-1 Bar facing burpee
    - Rest 3 between rounds -
    TC: 17min

    This is supposed to be 90+% effort so go hard and push yourself! 💪Target ~3min per round (no rest included).