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

  • 20 amramp Workout

    5 push press
    5 pull ups
    10 front squat
    20 DU
    Women 37,5kg

  • Endurance WOD Workout

    10 rounds for consistency:
    30 s of med ball cleans 9/6 kg
    30 s of double unders
    30 s of box jump step downs 24/20"
    90 s rest

  • 15.06.2025 (AM) Workout

    Squat Clean

    A) EMOM Until Failure

    1: 1 Squat Clean
    2: 2 Squat Clean
    3: 3 Squat Clean
    4: Rest

    *Jatka samalla systeemillä niin pitkään, kunnes tulee seinä vastaan. Alota @70% ja nosta 5% joka neljännen minuutin jälkeen. Eli samalla painolla aina minuutit 1-3, ja neljännen lepominuutin aikana lisää 5%

    B) BB Cycling

    21 Hang Power Cleans (Completed as 8.7.6 TnG Power Cleans)
    -Rest 1 min-
    15 Hang Power Cleans (Completed as 6.5.4 TnG Power Cleans)
    -Rest 1 min-
    9 Hang Power Cleans (Completed as 4.3.2 TnG Power Cleans)

    For Time/Quality:

    • 21 Hang PC (performed as 8.7.6 TnG sets) *rest 1min
    • 15 Hang PC (6.5.4 TnG sets) *rest 1min
    • 9 Hang PC (4.3.2 TnG sets)

    @50kg
    *lepoa mahollisimman vähän tng settien välissä, mutta pakko saada aina putkeen annettu määrä

    Strength

    A) Barbell Hip Thrust

    • 3x8-10 *rest 2-3min. between sets

    B) 3-4 Supersets for quality:

    • 8-12 DB Pullover
    • 20-30 Bande Tricep Ext.

    C) 3-4 Supersets for quality:

    • 15-20 Banded Pull Apart (1s pause ääriasennossa)
    • 10-15 KB Front Raise

  • Vegyes rúdfitnesz Workout

    Saját szintednek megfelelő feladatok várnak rád!

  • E6MOM x 4-6 Workout

    E6MOM x 4-6

    30 DU
    5 power clean @60/40kg ( drop& go )
    30 DU
    5-10 c2b / or pull up

    *remaining time easy pace bike

    (Tavoite kerryttää Gymnastics volyymia (DU+PU) matalilla tehoilla ja kevyesti kuormitettuna, skaalaa tarvittaessa liikkeet/ kilot ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.)

  • Strong stuff Workout

    5 rounds for quality
    30m sled push (keep it light and fast)
    6 sand bag over shoulder ahafa
    15 GHD hip extension

  • Axle deadlift 3x8 Strength

    50mm tangolla, remmillä jos tarpeen.

  • Wod Strength

    Maastaveto 10-10-8-8-6-6-4-4

  • Bodyweight Training 15-04-2022 Workout

    A)
    Rope Climb
    Accumulate Volume 8-10 reps
    Options: Legless, Legs, Half Way, Rope Rows 4 x 10

    B)
    Strict Handstand Push-Up
    4 x 5-6. Rest 90s.
    Options: Deficit, Floor, 1-3 pads, Box Pike Push-Up 0-3 pads, Floor Pike 0-3pads, DB Strict Press Seated 4 x 6

  • Back squat back on track Strength

    A: Back squat 3x6
    B: Power clean 5x3
    C: Floor press 3x5
    D: Strict pull ups 1xMax
    E: Lat pull downs 2set
    D: Straight bar oh triceps extensions 3set