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

  • Accessory Workout

    4 rounds for quality

    10 DB row e/s AHAFA
    18 KB pull Throughs (in a plank) AHAFA
    10 DBL KB romanian split DL e/s 2x 17.5/12.5

  • Pk running n' stuff Workout

    5 Rounds for time

    200m run
    10 single hand devil's press @ 22.5/ 15kg
    200m run
    10 GHD

  • WOD 12/09/19 Workout

    WOD

    25-20-15-10 reps of:

    Power Clean @ 50/35

    Front Rack Alternating Leg Forward Lunges

    every rnd 400M/300W mt run

  • Team WOD Workout

    21-15-9
    Synchron Thruster 45/30kg
    Synch Burpee over the bar

    3 mins rest

    100 WB 12/9kg
    100 Box Jump Over 70/60cm

    TC:35 min

  • Gymnastics + strength Strength

    120 min
    Warm up for 25 min

    1.HSW
    - 20 m

    2.MU
    A. Drills

    B. EMOM5: 1 MU

    C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
    2 Ring muscle ups

    Total of 35 muscle ups

    3.Back squat
    Sets of 5 up to 75 % effort

    4.Accessory
    A. 3 min/side Banded hip distraction

    B. Hip flexion box lift off 3x6+6

    C. Hip airplane 3x6+6

  • Liikuntapaikka 1 aka koronajumppa Workout

    Run 2 km

    For quality. Rest between rounds. As many rounds as needed.

    5-10 pistols
    Tukkikone 8-15 hips to over head
    3-10 pull ups
    vatsakone 15-20 sit ups

    Cash out run 3 km

  • 23.1.2021 Nuutti Workout

    Row 3000m (85-90% intencity)

  • Strength Workout

    EMOM12 mins :
    odd: 1-2 legless rope climb
    even: 6-8 strict HSPU

  • Snatch emom Strength

    Emom 15 power snatch

  • Running + gymnastics + strength Strength

    AM: 70 min
    Warm up 30 min

    1.Running intervals
    1600m @ Fast pace! - 6.37
    - Walk rest 600m-
    1200m @ 305-310s - 5.03
    - Walk rest 400m-
    1000m @ 245-255s - 4.07

    Cool down for 10 min

    PM: 165 min
    Warm up for 15 min

    1.HSW
    - 23 m.

    2.Ring Muscle up practice
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Muscle up
    - 10x1 + 2x2
    - 14 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps - not done

    3.Shoulder press
    A. 1 RM

    4.Accessory
    A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

    B. Accumulate 50 KB Side bends per side @ 24 kg

    C. 50 push ups

    D. 4 sets:
    8 Seated rope pulls

    E. 3 sets:
    8 KB bottom up press - 6 6 6 kg
    10 side lat raise - 10 10 10 lbs
    7/s. bicep curls - 25 25 20 lbs