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

  • Gymnastics + conditioning Workout

    105 min
    Warm up + HSW practice for 25 min - 20 m HSW
    1.Gymnastics - ring muscle up
    A. Ring MU drills for 20 min
    - Support swings 2 x 10
    - Ring swings 4 x 5
    - Turn with band 4 x 2
    - Hips to rings 4 x 1

    B. Every 80 s for 10 rounds:
    1 Ring MU
    - Total of 15 ring muscle ups

    2.Conditioning
    A. At 70 % effort:
    10 min Ski - avg. pace 2.22 / 500 m
    60 Double unders
    10 min Row - avg. pace 2.14 / 500 m
    30 Walking lunge steps
    10 min Jog - avg. pace 6.00-6.15 min/km
    Time: 33.15
    160/174

  • Loredo Home edition Workout

    Six rounds for time of:
    * 24 Squats
    * 24 Push-ups
    * 24 Walking lunge steps
    * 100 Double unders

  • 3.8.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Team series event 5 2018 Workout

    21-15-9
    TTB synched
    DL 80kg synched

  • Tabata micro sprint Workout

    Tabata 7,5 m line run. Start each lap (7,5m) from prone position.

  • 10 rounds Workout

    10x
    2min on, 1 min off
    A: 20 pull-up, 20 burbee
    B: 10 power clean, 40du

    Alternate btw a and b (five each). Use 65% of max power clean. Scale pull-ups and burbees to 15 if needed. Goal is to get to the second round...

  • Ring skills Workout

    Strict MU, ring dip, back lever, front lever practise.

  • Maantiepyöräily Workout

    Työmatkapyöräilyä 50 km.
    Sundsberg - Helsinki

  • Bent ower row Strength

    Barbell bent ower row 5x10 reps.

  • Paused bench press 2RM Strength

    Paused bench press 2RM