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

  • WOD Workout

    4 Rounds of 40s on/20s off:

    1a) Wall Balls (
    1b) Hand Release Push-ups
    1c) Barbell Sumo Deadlift High Pull (35/25 kg)
    1d) KB Windmills (24/16 kg) (alternate sides each round)

    *Score = total reps

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 x 2000 m @ 2:08-2:10/500 m pace
    - Rest 90 s between sets
    - Times: n. 2.09.5, 2.08.5, 2.07.5
    - HR 171/188
    Cool down for 15 min

    PM: 140 min
    Warm up + COS 20 min
    1.HSW
    - 22 m

    2.Ring Muscle up practice
    A. Ring muscle up
    - Drills
    - MU 10x1 + 5x2
    - MU x 20

    B. Strict muscle up
    - 4x1 + 3x2

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

    3.Shoulder press cluster sets
    4 x 3-2-2 @ 30-32.5 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Strength
    A. 4 sets:
    8 Horizontal T-bar row - 30 30 30 30 kg
    15 DB Lateral raises - 10 10 10 10 lbs
    - Rest 90-120 s between sets

  • LINCHPIN TEST 11 Workout

    For time:

    7 Squat Snatch 185/135
    11 Ring Muscle-ups
    100 Double-unders
    11 Ring Muscle-ups
    7 Squat Snatch 185/135

  • Warm up and strength Strength

    Bike or row
    1:00 easy
    0:30 moderate pace
    0:15 fast pace
    X 2

    Then 20 good mornings

    Deadlifts
    E2MOM x 5
    10 reps @ 50% 1RM

    *touch and go reps. Focus on proper form on all reps.

  • EASYWOD 09112019 Workout

    9 min AMRAP

    9 ring row
    9 wall ball
    9 cal row

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 26 m

    2.BFLY + BCTB
    - Bfly x 30
    - Kip swing + BCTB 5 x 4+4
    - BCTB singles 5 x 1

    3.SHSPU
    A. Box pike HSPU 3-4 sets of tough effort
    - Rest as needed
    - Feet on 20" box
    - 7 7 7 6

    B. Assisted lift off hold 3-4 x Max effort
    - Rest as needed
    - 8 8 8 s.

    4.Snatch
    A. Build to heavy but technical single

    B. 3x1 - 5 kg

    C. Halting snatch pull
    4x5 @ 100-105% of todays max
    - Rest as needed
    - 57.5 kg

    5.Strength
    A. 3 sets:

    Ring plank hold x Max effort
    Seated knee extensions x 15
    - Not done

  • 14.2.2020 Workout

    AMRAP 9

    3 Strict HSPU
    6 Pull ups
    9 Box over jumps

  • 31.10.2019 Sali Workout

    Eilinen/Lepo

  • Lihasvoimaa aloittelijalle (Functional Training) Workout

    5x
    A1. Boksille nousu yhden jalan 5/5 toistoa
    rest 90s
    A2. Dippi 5 toistoa
    rest 90s

    5x
    B1. Maastaveto 5 toistoa
    rest 90s
    B2. Leuat 5 toistoa tai max roikunta
    rest 90s

    4x
    C1. Askelkyykky 10/10 toistoa
    rest 60s
    C2. Pystypunnerrus 10
    rest 60s

    4x
    D1. Thruster 10 toistoa
    rest 60s
    D2. Rengassoutu 10
    rest 60s

  • 4.2.2024 Intervals Workout

    4-4-4-4 mins intervals:

    15 cal row or 10 cal echo bike
    9 pull-ups
    9 hang power snatches
    AMRAP wallballs

    *rest 2mins btw