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

  • Shoulder press Strength

    (Strength)
    Press 3 sets of 3. AHAP. 3:00 send-off.

  • Tupla 6 Workout

    A. AMRAP 6
    32 Double Unders
    16 DB Snatches 22,5/15kg
    8 Toes-to-bar

    Rest 3min

    B. Max Calories in 6min

  • Eacy pace cardio with partner Workout

    Eacy pace cardio for 45-50 minutes
    with partner alt time
    400m run / partner rows, ski or ab that time what other one uses run. Then switch and same thing otherwise.
    then
    20 wall ball shots
    20 burpee box step overs
    20 kb swings 28/20kg
    20 ring rows or kipping pull ups
    40 double unders
    split reps half, go easy pace
    Goal would be doing 4-5 rounds total.

  • Push those five Workout

    A. AMRAP 5
    8 Heavy DB Snatches
    8 Toes-to-bar
    8m DB Walking Lunges
    8 Burpee-Box Jump Overs

    Rest 3min

    B. Max Calories in 5min

  • 3 x alkavalla 3 minuutilla 3 vauhtipunnerrus + 3 raaka työntö Strength

    3 x alkavalla 3 minuutilla
    3 vauhtipunnerrus + 3 raaka työntö, rakenna maltilla

  • 30-45min for Quality Workout

    30-45min for Quality

    1) Row/Assault 30-50kcal
    2) 5+5 KB Squat Clean
    3) 10-15 Box Jump
    4) 5-10 Passthrough (parallettes or 2xKB)
    5) round of Cindy (5 pull-up, 10 push-up, 15 air squat)

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Lunge Flow
    2) Thoracic Flow
    3) 3-5 False Grip Walk-Ins
    4) 5-10 Cuban Press
    5) 10-20 GHD Hip Extension
    6) 10+10 Ring Circles

  • Optional accessory Strength

    Optional Accessory:

    Barbell Complex:

    6 set, every 90sec. Find heavy of the day

    Hi-Hang Squat Clean + Hang Squat Clean + Push Jerk

    RPE 4-5

  • Strength work Strength

    4 rounds, rest as needed:

    1) 6 Bench Press
    2) 3 Weighted Pull-Up
    3) 10-25 GHD Sit-Up

  • Barbell Cycling Workout

    Barbell Cycling

    3 rounds, in 2min window, TnG reps.

    10 Power Snatch (2min)
    10 Power Clean (2min)
    10 Jerk (2min)
    10 Power Clean + Jerk (2min)

    RPE 3-4

    First do 10 PS and rest the remaining time from 2 minutes. Then 10 PC, next Jerk and final 2min with PC+Jerk. That´s one round. Start a new round and add loading if needed. Total of 3 rounds (24min workout)

    Don´t go crazy with the loading, be efficient. Don´t do reps at any cost!