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

  • 20 minutes on the rower // Long row Workout

    Row for 20 minutes

  • 13.10.2023 GHDSU Workout

    GHD sit-up – 40, 60 or 80 reps,

    • Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.break to sets as needed

  • 13.10.2023 RMU + Wall-Facing HSPU Workout

    10 Rounds , go every 60 to 90-seconds

    1) Set of Ring muscle-ups
    2) Set of Wall-facing handstand push-ups

    • 5 rounds/movement, alternating

    Accumulate EXCELLENT repetitions on each movement. Do a single (big) set each round. This can be done as alternating EMOM, E75s or E90s (depending on how much rest you need to keep the quality high). How big a set is repeatable for you?

  • EMOM x40 (10 rnds) Workout

    CONDITIONING
    EMOM x40 (10 rnds)

    1) 5 Power Snatch
    2) 5 C&J
    3) round of Cindy
    4) rest

    RPE 3-4

    Target: move well, solid reps. If you want to hit this harder, add more load.

    Loading:
    Rxd: 50/35kg
    Masters: 40/30kg
    Advanced: 60/40kg

    One round of Cindy is: 5 Pull-Up + 10 Push-Up + 15 Air Squat

  • KAHVAKUULA RUUVIKATU Workout

    TEKNIIKKA
    - Rive
    - Työntö / vauhtipunnerrus

    AMRAP 20 raskaalla kuulalla
    - Heilautus x 15
    - Sumokyykky+pystysoutu x 10
    - Rive+työntö x 5+5
    - Eritaso punnerrus x 10
    - Sit up vatsat x 10

    AMRAP 8
    - Heilurikäännös x 12
    - Hypyt x 10
    - Cluster x 5+5
    - Lankku kuulan kosketus x 20

  • PT Group TI 7.5. klo 10 Workout

    LÄMMITTELY
    Hallinta/voima
    2 kierrosta - 40s.
    1. AKK - jalan vienti yli + vuorikiipeilijä
    2. Seinällä kuminauhan kanssa loitonnukset
    3. Seinällä pystypunnerrus
    4. Päinmakuulla kädet 90 asteessa - olkavarren auki- ja sisäkierto
    Liikkuvuus
    2 kierrosta, 60s.
    - Skorpioni kierrot
    - Nelinkontin käden alivienti + avaus ylös
    - Rullan päällä rangan ojennus kp kanssa
    - Rullan päällä pystypunnerrus

    TEKNIIKKA & VOIMA
    Turkkilainen ylösnousu
    3 x 3/puoli

    TABATA
    Tabata 1
    A) Hiihto tai pyörä ergo
    B) Truster kp
    Tabata 2
    A) Air squat
    B) Etuheilautus

    merkkaa treenin tulokseksi tgu paino

  • Viikko 49 (1/4) Jouluviikko on kevennys/lepo viikko Workout

    syklin eka viikko.
    Jos tuo rytmi mitä tossa on ei tunnu sopivan kalenteriin niin aloita sitten treenit 3+4+5 ja sit lepo ja 1+2 ja lepo.

  • Main site 231006 Workout

    21-15-9 reps, for time of:

    At the top of each burpee, make contact with a target that is 3 inches above your reach.

    ♀ 75 lb ♂ 115 lb

  • 2023 Games test: “Intervals" Workout

    For time:

    • 21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
    • 15-calorie row
    • 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
    • 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
    • 15-calorie row
    • 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

    Rest until 6-minute mark, then:

    • 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
    • 15-calorie row
    • 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
    • 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
    • 15-calorie row
    • 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

  • 10-1 Pwr Snatch + OHS Strength

    10-9-8-...2-1
    Power Snatch
    10-9-8-...2-1
    OHS
    Increase weight with 5 kg each round, to finish with 80-90% of 1RM