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

  • 8.12.2023 Ring Muscle-Ups Workout

    ** 25, 30, 35 or 40 Ring muscle-ups in big sets**

    – Each time you break: SkiErg @ pace that allows the arms to recover THEN when you feel ready go for the next set (your ski can be 1:00 – 1:30 for example).

    Ring muscle-up → Seated ring muscle-ups

  • Conditioning Workout

    Conditioning:
    6 rounds for time of:
    10 x Wall balls @9/6kg
    10m x Dumbell Bear crawl@22,5/15kg
    10 x Toes to Bar
    10 x Push Jerks @22,5/15kg
    10 x Kipping Handstand Push-Ups

    Timecap: 30 mins

  • 3 x 8 romanian deadlift Strength

    Tehdään liikeparin gorillasoudun kanssa.

  • 20.7.2024 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

  • “Neat” Workout

    AMRAP 15:
    3 Bar Muscle-Ups
    6 Deadlifts (225/155)
    9/7 Calorie Assault Bike

    Kilos – (102.5/70)

  • Gymnastics + conditioning Workout

    130 min

    1.MU
    - 11x1 +2x2

    2.Metcon
    A1.AMRAP6
    6 CTB
    6 (cal) Bike-erg
    Reps: 6 rnds

    Rest 3-minutes

    A2.AMRAP8
    Buy-in: 1200m Bike-erg
    +
    AMRAP in the remaining time
    8 pull up
    10 Wall ball @ 9/6 kg
    Reps: 5 rnds + 3 reps

    Rest 3-minutes

    A3.AMRAP6
    8 HSPU abmat
    8 BJO
    8 cal row
    Reps: 3 rnds + 19 reps

    Rest 3-minutes

    A4.AMRAP8
    Buy-in: 800m row
    +
    AMRAP in the remaining time
    8 TTB
    10 Wall ball @ 9/6 kg
    Reps: 4 rnds

  • MamaWod Part1. Workout

    E1:30 x5:

    2-2-1-1-1 Push press

  • WOD 09/11/21 Workout

    AMRAP 20' OF:
    20 TOES TO BAR
    20 KB DEADLIFT 2x 24/16 - 16/12
    20 AMERICAN SWING

  • Muscle & Power, YV1 Strength

    Bench press 3x12 reps

  • Muscle & Power, YV1 Strength

    Push press/jerk 3x9 reps