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

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Gymnastics Workout

    A) Skill
    3 sets
    Max rep unbroken kipping toes to bar/leg raises
    -rest 2 min. between sets-

    B)
    10 min. for quality
    2-4-6-8-10-…
    ring push ups
    1-2-3-4-5-…
    strict pull ups

    Choose an option that allows you to complete 8-10 reps unbroken when fresh.
    Once you reach failure, return to start.

    Scale accordingly.

    C) Accessory
    75 banded lat pull down
    *10 banded pull aparts every 25 reps. Star with the pull apart.

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!

  • Weightlifting Workout

    A: Halt snatch pull + Hang power snatch + squat snatch
    B: Hip squat clen + squat clean + immediate jerk
    C: Emom 7’: Double snatch pull @95 % of snatch pull + 3 Lat. Burpee over the bar

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!

  • EASY: Skills & monostructurals Workout

    E90s for 5 rounds:
    a) kipping skills / strict pull up variations (e.g. 3x2 reps w/ 20s rest between sets)
    b) machine (zone 2)
    c) HSPU skills (wall kick up, tripod HS (against a wall or free standing))
    d) 30-45s (weighted) plank, remaining time box step up OR rest

  • Muscle & Power, AV2 Strength

    Deadlift 3 RM, then 2x3 @ 80%

  • Painonnosto Workout

    Tempaus

  • Extra Credit 30-10-2022 Workout

    Hanging MB Raise: 3 x 6-8. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)