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

  • B. Toes to Ring Workout

    EMOM x 5
    15 T2R

  • Muscle & Power, AV1 Strength

    Front squat 2 RM

  • 30 ohs Workout

    For time:
    30 ohs

  • Bench press method Antikainen wk 4 Strength

    Bench press 1x90 + 5x5x75%

  • Ninjat 14-16v WOD Workout

    EMOM 12

    *toes to bar kipillä / tekniikka / sopiva määrä
    *köysikiipeily 1-3 reps
    *rest

  • "MIKKO'S TRIANGLE" Workout

    EMOM 39:
    1min Row
    1min SkiErg
    1min Assault Bike
    1min Rest

    Set a single number of calories and complete that amount of work each minute - every minute.
    Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

    Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

    Scaling:
    Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

  • 100421 Lauantai A Workout

    A) AMRAP 5
    3-6-9-12...
    Box jump over
    Push-up

  • Kolmistaan Workout

    A.
    OTM 20
    1. 10 TTB
    2. 30 DU
    3. 10 WB
    4. 10 DB Snatch
    5. 20 Hollow rock

    B.
    210 Cal bike/row/assult bike (70cal each)
    *complete 5 thrusters after every 10cal and switch

  • 11/26/20 Workout

    Warm up(10)
    3rds
    10 plyo
    10 knee grab
    10 side lunge
    10 heel grab

    WRK(24)
    On the 3:00 x8 rounds
    3 devils press(choose dumbbell weight)
    27 heavy jump rope/jump rope
    100m run

    Finisher
    50 russian twist
    1:00 quad stretch

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings

    B. MU
    - MU+CTR 5 x 1
    - MU 1 + 7 x 2
    - MU x 20

    C. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5 > 10 reps

    2.BFLY + BCTB
    - Bfly 20
    -BCTB + kip swing 4+4 x 6

    3.Snatch + Snatch balance
    Heavy but technical 1+1 for the day

    4.Strength
    A. 4 sets:
    15 Wide grip lat pulldown - 30 30 30 30 kg
    15 Seated DB Press - 20 20 20 20 lbs