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

  • DB Seesaw press Strength

    seated db press, one arm starts extended and other arm starts at shoulder

  • Warm up Workout

    EMOM x6:
    1.) Row / Bike
    2.) Shuttle Run
    3.) 6-8 Push up + 6-8 Ring row

    Mobility:
    - Shoulders / Chest / Lats
    - Spider lunge + twist

    Work on:
    HSPU / T2B

  • 13.7.2018 Mastes MM Workout

    leppee

  • 11.12.2023 Front Squat Strength

    1@climb to the maximum of the day, rest btw sets 3-4min
    *lähestyminen esim.
    3@50%, 3@60% 3@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100%-100+%

  • Core for time Workout

    4 rounds

    10 sit ups
    10 superman rocks
    5 pike leg raises

  • Metcon: 5 rounds Workout

    Buy in: 1000m row

    5R:
    10 Dumbbell squat snatch 22,5/15kg
    10 Burpee box jump
    10m HS walk (4x2,5m)

    Buy out: 1000m run

  • Jacked gymnastics + squats + accessory Strength

    135 min

    1.JG PP 9.7.2018
    A.3 rounds:
    - 8 unbroken Turkish get-ups on each side - 8 8 10 kg
    - 2 rounds of Gymnastics Swimming (20s hold, 20 reps front crawl, 20 reps breastroke, 20 reps up and down)
    - 20 band pull aparts

    B. Core Conditioning
    2 rounds:
    - 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12
    - 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12
    - 15 GHD side crunches on each side

    C. Own skill: HSW practice for 15 min

    2.Strength
    A. Back Squat 7x6 @ 80% + 3 drop squat jumps
    Rest as needed

    3.Accessory
    A. 3 sets of:
    10+10 Bulgarian split jump (ei painoa)
    15m Death march w/ KB - 2 x 8 kg KB
    10+10 Lateral box step ups

  • A1. Strength Workout

    5 Sets
    3 Paused Bench Presses @building
    4-6 Strict C2B

  • Mu og hsw Workout

    8 rounds of:

    EMOM
    Første minut: BAR MU for quality
    Andet minut: handstand walk for distance
    Tredje minut: rest

    Score is collected distance in handstand walk (in meters)

  • Aerobic work + Jacked gymnastics + conditioning Workout

    Morning: 40 min aerobic work
    1 min walk/1 min run
    122/153
    5.75 km
    7.01/4.23 mim/km

    Evening: 120 min

    1.JG PP 10.7.2018
    A. 3 rounds:
    - 20 box assisted butterfly pull-ups
    - 3 kip swings + 3 hanging knee raises + 3 TTB

    B. Butterfly Pull-ups
    3 minute AMRAP of butterfly pull-ups in sets of 3 reps only
    Result: 8 sets (small bfly pu)

    C. TTB
    3 minute AMRAP of TTB in sets of 3 reps only
    Result: 11 sets

    D. Accessory, 3 rounds:
    - 10 inverted C2B rows
    - 10 winging pull-ups
    - 30s of L-sit raises over ball
    Done

    E. Own skill: BMU practice for 20 min
    - 1 1 2 2 2 2 2 2 2 = 16 reps

    2.Strength
    A. 3 rounds:
    10m Slider walks
    KB Windmill 5+5
    30s Hollow hold

    B. 5 sets of:
    3s eccentric strict HSPU (kippaamalla ylös)
    - Technique plate: 4 reps
    - From gound, no deficit: 6 5 5 5 reps

    3.Conditioning
    A. 15min w/ 80% effort, move well!:
    Yoke carry 20m - yoke + 4 x 10 kg
    8 Box jumps w/ step down - 24" box
    Yoke carry 20m
    8 Burpee pull-ups

    Result: 4 rounds + 5 burpee pull up