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

  • 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

  • RC 020224 Strength Strength

    3 sets of:
    - 3 Deadlifts @70-75% 1RM
    - Unbroken set of HSPU (keep 2-3 reps in the tank)

    rest 2-3 min between sets

  • Four Six Workout

    EMOM24

    6/10 cal echo bike
    3+3 heavy DB snatch
    6 hand-release push-up
    40 sled push on heavy load

  • Jermu 2024 Workout

    5 kierrosta
    100 x 50 cm boksille askellus
    10 x 30 kg slam ball olan yli lattialta
    10 kg painoliivi/reppu

  • 4.2.2024 EasyWod Strength

    Strict Chin-Ups

    Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

    TimeCap 15

  • Accessories Workout

    4-5 sets:
    10 Cable Lat Pulldowns – Neutral Close Grip
    15 Reverse Hypers
    - Rest as needed

  • 3.2.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min