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

  • 10.7.24 Workout

    INTERVALS

    Every 3min x5
    12 chest to bar
    12 ghd sit up
    35 Double unders

    • tavoittele, et vähintään minsa jäis huilia kierrosten väliin

  • 30/30 Workout

    30s on, 30s off;
    Assbike
    Situp
    Box-O Burpees
    Bar MU
    1 min rest

  • 10.7.24 Workout

    3 rounds for time:
    20 cal bike
    10 bar facing burpees
    - 2min rest between rounds

    • mee kierros kovaa!

  • Snatch 6 x 2 Strength

    Vetojakin väliin

  • Bench 6rm Strength

    Bench 6rm

  • EASY: Assblaster Workout

    EMOM21:
    a) 10 deadlift
    b) 10m walking lunge (kb anywhere)
    c) rest

  • 3xsquat clean E2MOM until failure: Strength

    E2MOM until failure:
    • 3 Squat Cleans 40% 1RM *
    * Increase weight by 10% each round.

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    15-30s chin over bar
    15-30s bottom of ring dip
    15-30s hs hold

    rest as needed between movements

  • 3.2.2024 Warmup Workout

    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating
    +
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block betwe

  • 1.2.2024 Workout Warmup Workout

    3:00 Echo bike
    3:00 Row
    +
    5 Pikes to planche
    10 Ring Tension swings
    5 Kneeling goblet get-ups
    10 DB power clean overs
    5 Row to muscle-up transition
    +
    Squat clean
    Build up
    +
    2 rounds @ increasing pace
    3 Squat cleans @ 1s weight
    1 Wall walk
    2 Ring muscle-ups
    3 Wall-facing handstand push-ups
    4 Chest-to-bar pull-ups
    1:00 rest between rounds