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

  • Muscle up progressions Workout

    Eg.

    -False grip hang
    -Kip at false grip or the grip without false.
    -Hollow to turn over
    -Turn over with 1 or 2 feet on the box
    -3 x max reps of ring MU

  • 16.5.2019 Workout

    Jerk Grip OHS

    5x5@Light Weight

  • Every 3 minutes x 4 intervals Workout

    Every 3 minutes x 5
    Row 12/10 cal (max 40 sec)
    40 DU (max 40 sec)
    1 rope climb

    L2: legless climb

    -nämä intervallit halutaan vetää kovaa ja kokonaisuudessaan aikaa saisi mennä 1:40-1:45/intervalli.

  • 4-5 Rounds: Workout

    1) 8 Back Squat
    2) 10-20 GHD Sit-ups
    3) Lunge Arnold Press press 6+6
    4) 10 Supine Ring Row
    1-2min Rest Between movements

  • Overhead squat Strength

    Strenght
    Overhead squat 3x1-3 reps @80-85% of 1 rm
    time cap 15 minutes for squats.

  • Deload snatch complex Strength

    Every 90 sec x 6 sets

    Snatch pull
    Power snatch
    Squat snatch
    Snatch balance
    OHS

    -korkeintaan 50% 1 RM tempaus

    -koko complexi läpi UB TNG tyyliin

  • Team WOD Workout

    Teams of 3

    A) Hietsu / Sörkkä Run

    -3min REST-

    B) Find 5RM Thruster in 10min

    -3min REST-

    C) AMRAP 10
    Burpee Box Over

    Scores:
    A) Time when the last member see´s the timer.
    B) Combined weights (kg) of all the members 5RM.
    C) Total amount of reps.

  • EMOM OHS + HSPU Workout

    EMOM 10 min

    *odd: 3 OHS, AHAP
    *even: 3 - 5 strict HSPU

    And the result is:

    The sum of kgs for OHS and the kgs of your BW for HSPU! :O

  • Pull before clean Workout

    In teams of three

    In the beginning, the team has 4 min to complete the sets of:

    30 pull ups
    40 cleans (40 / 60)

    If your team get's through this, the team gets 4 more mins to complete

    30 pull ups
    30 cleans (50 / 70)

    Then again at 8 min gap, if completed, they get 4 more min

    30 pull ups
    20 cleans (60 / 80)

    And at 12 min gap

    30 pull ups
    10 cleans (70/90)

    And finally at 16 min gap

    30 pull ups
    5 clean (80/100)

    The team shares all the reps as they like. However, everyone has to do at least some reps of both pull ups and cleans.

    If the team completes all the necessary reps, they can go on to the next round immediately after completion. If the team can't complete the reps before the 4 min gap, the work is over, and the result is the reps achieved.

    One person from the team is working at once. Two others rest. The pull ups have to completed before the cleans.

    Scale pull ups to jumping pull ups.

  • T2Bs and Rowing EMOM 8 Workout

    EMOM 8
    alternating

    12-14 t2b
    15/13 cal row