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 & Power, AV1 Strength

    Pause Front squat 4x8 reps

  • Käsillaseisontaharjoittelua Workout

    Valta vetää!

  • LINCHPIN TEST 10 Workout

    5 Rounds for time of:

    15 Wallballs 20/14
    15 Power Cleans 95/65

  • 21.3.2020 CF (kevyt) Workout

    Eilinen/Lepo

  • Double-unders, Sit-ups & Power cleans Workout

    Metcon (time)

    For time
    50-40-30-20-10 reps of:
    Double-unders
    Sit-ups
    *10 Power cleans after each round

    Timecap: 18 minutes

  • WOD 1 14092016 Workout

    EMOM 20 min of:
    - Odd min: COMPLEX: 3 deadlift + 3 hang full clean + 3 push split jerk @ RxC 50/30 kgs, Rx 40/20 Kgs, Sc 30/15 kgs.
    - Even min: 3 Ring MU / 3 Bar MU / 5 C2bPU+5 Ring Dips.

  • TTP Workout

    Weekly breakdown
    Monday – CF – Weightlifting, Gymnastics tempo
    Tuesday – Aerobic Power Intervals – Strength Aerobic method
    Wednesday – Restoration (Cardiac output)
    Thursday – Weightlifting, gymnastics strength – HRI (High Resistance Intervals)
    Friday – Aerobic Power Intervals – Weightlifting, Strength Aerobic method
    Saturday – Cardiac Output – EMOM, Gymnastics skill
    Sunday – Restoration

    Notice – Thursday HRI (session #2) is hill sprints. Scaling options on the day if no hill accessible.

    Monday

    Mob #1

    A. Shoulder – Internal rotation

    B. Ankle – Against wall

    C. Hip – flexion

    Session #1 – CF

    A. Practise Roll to Handstand on rings

    B. Practise your triple unders

    Carl Paoli & Jami Tikkanen – Triple Under Progressions from Alex Haines on Vimeo.

    B. Three rounds for time of:

    500 meter Row
    12 Overhead squats 60/40kg (135/95lbs)
    50 Double-unders

    Post time to comments

    Mob #2

    A. Shoulder – Internal rotation

    B. Thoracic spine

    C. Hip – Extension

    Session #2 – Weightlifting + Gymnastics (Tempo method)

    A. SDL + Hang Snatch (above knee) + Overhead Squat – 6 x (1+1+2) @ 60% and above
    - 3sec pause/squat

    B. Tempo Gymnastics (Superset – alternate between B1 and B2)
    B1. Ring push up – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds before ring row

    B2. Ring row – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds up : 0 pause : 2 seconds down : 0 pause), rest precisely 40 seconds before ring push up
    - Make sure to pull low on the B2
    - Make sure to initiate with shoulder forward first on the B1, thumb turned out with locked elbows at top

  • Extra Credit 19-07-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • 9-14-16 Workout

    Weightlifting

    Legs:
    3 x 3 - Back Squat
    3 x 6 - Front Squat
    3 x 9 - Overhead Squat

    Start, End, and after every set 50 single unders

  • FUNCTIONAL 20.7.2022 Workout

    EMOM 18

    1. Burpee
    2. Split jump
    3. KBS

    → choose reps you can hold