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

  • Main site Friday 240517 Workout

    Every minute on the minute for as long as possible

    • 3 burpees
    • 7 chest-to-bar pull-ups
    • 11 wall-ball shots

    ♀ 14-lb ball to a 9-foot target
    ♂ 20-lb ball to a 10-foot target

    Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

  • PT Group TI 21.5. klo 10 Workout

    LÄMMITTELY
    Hartiarenkaan aktivointi vk

    Hallinta & voima hartiarengas
    2 kierrosta
    1. Ristikkäinen tuulimylly kp
    2. Rengassoutu
    3. Lankussa kierrot ja käden kurotus kohti kattoa
    4. Olkapään aukikierto vk
    5. Viparit + käännöt

    AMRAP 8min
    8 cal laite
    8 maastaveto kk
    8 lankussa kuulan siirto

    AMRAP 8min
    8 tempaus lp
    8 kulmasoutu kpt
    8 lankussa käsillä alas-ylös

  • Muscle & Power, AV1 Strength

    Back squat 4 RM, then 3x3 @ same weight

  • Leuat lisäpainoilla Strength

    3x3 Samalla painolla v2

  • 5 rounds for quality Workout

    5 rounds for quality
    1-3 Wall climb
    3-10 kipping pull-up
    10-50 DU
    Work:rest = 1:1

    Lepää aina sama aika, jonka käytit yhden kierroksen tekemiseen.

    Skaalaa:
    Wall climb=Jää hieman kauemmaksi seinästä, mittarimato
    Pull up= Jumping pull up, ring row
    DU = single unders, plate hops

  • Leuat lisäpainoilla Strength

    Nousevilla painoilla

  • Leuka lisäpainoilla Strength

    Nousevilla painoilla

  • 20.5.2024 Workout Warmup Workout

    Build up to working weight on all barbell movements
    * Start with power snatch and thrusters, then move to DL/HPC/PJ
    +
    2 rounds
    30 Speed rope steps
    1 Wall walk
    10 Wall balls
    +
    Run through
    30 Double-unders
    5 Power snatches @ workout weight
    10 Wall balls
    10/7 (cal) SkiErg
    6 Deadlifts @ same weight as snatches
    4 Hang power cleans
    2 Shoulder to overheads
    1 Wall walk
    3 Thrusters
    5 Bar-facing burpees

  • Muscle Up Skill Workout

    3 sets:
    :15-:30 Ring Support Hold
    :15-:30 Bottom Of Ring Dip Hold
    - Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your body.
    - Hold tension in the bottom. Don't just hit the bottom and rest
    - Rest as needed

    3x10 Ring Kip Swings
    - Rest 1min btw sets
    - Focus on keeping your legs long in the backswing and tension in your core

    AMRAP 5:
    Ring Muscle Ups

  • 24.5.2024 Front Squat Workout

    Front squat

    12-18 (see notes) @ 82-86%, rest 3:00 between sets

    = Aim to hit 12-18 reps with target weight in as few sets as possible.
    * If you can get the reps done in 4 sets, you can increase the load next week
    * if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
    * If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week