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

  • Gymnastics Workout

    A) Skill
    Bar muscle up steps
    - jump to hollow
    - arch (superman) position
    - leg “kick” + hip pop
    - hip to bar (hips under the bar, feet at eye level, straight arms)
    - turnover (fast sit up/look at the ground)
    - press, lock out

    Option:
    Negative bar muscle ups
    - on half bar
    - after a bar muscle up from box or pull over

    😎 Strength
    4 sets of
    6-10 ring/box dips
    6-10 pause ring/bar rows
    30 sec. pike compressions on ground

    rest 30 sec. between exercises and 60 sec. between sets

    Scale back or up as needed

  • 14.7.2024 RestDay! Workout

    RestDay!

  • Front squat Strength

    front squat 3-3-2-2-1

    • add weight in every set, last single should feel challenging

  • EASY: Row, WB, DB C&J Workout

    30s on - 30s off, 3 rounds:
    a) row
    b) wall ball
    c) alt. db clean & jerk
    Tulos: Yhteenslasketut toisto

    Rasittavuus: RPE 8, pitäisi pystyä tekemään 1-2 kierrosta extraa hyytymättä.

  • WOD 20/02/24 Workout

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 1x3

    Use the heaviest weight you can for the set.
    Find a heavy set of 3 for the day within 20 min.

    B,
    Tall Clean 3-3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    C,
    Teams of 2 - for time:
    100 Box Jumps, 60/50cm
    100 Kettlebell USA Swings, 32/24kg
    100 Goblet Alternating Reverse Lunges, 32/24kg
    100 Single Arm Kettlebell Push Press, 32/24kg

    Accumulate the following in any order.

    Complete in teams of 2.

    Goal: Sub 20 mins

    D,
    4 rounds for quality of:
    Front Foot Elevated Split Squat, L 15 secs/R 15 secs
    Front Raise Hold, pick load, 15 secs
    Rest 1:30

    Front Raise Hold- plate

  • BikeErg Workout Workout

    Warm Up:
    2:00 easy
    :30 moderate
    :30 easy
    :30 moderate/fast
    :30 easy
    :30 Sprint

    BikeErg Intervals:
    5 Min Easy, 4 Min Mod (80-85 RPM)
    4 Min Easy, 4 Min Mod (85 RPM)
    4 Min Easy, 3 Min Hard (85-90 RPM)
    3 Min Easy, 3 Min Hard (90 RPM)
    3 Min Easy, 2 Min Harder (90-95 RPM)
    2 Min Easy, 2 Min Harder (95 RPM)
    2 Min Easy, 1 Min Hardest (95-100 RPM)
    1 Min Easy, 1 Min Hardest (100 RPM)

  • Endurance WOD Workout

    40 min amrap:
    40/30 cal row or ski
    15 med ball cleans 9/6 kg
    20 KB swings
    30 double unders
    40/30 cal bike
    30 sit ups
    20 alternating box step ups 24/20”
    10 burpees

  • Endurance Workout

    4 min on, 2 min off for 6 rounds (2 each):

    A. Row or bike for calories
    B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
    C. 100 m run + 20 air squats + 20 double unders

    Rotate stations for total 2 rounds per each.

  • 3.10.2021 PK Strength

    Deadlift

    3 x 3 @ 75% Deadstop
    3 x 4 @ 80% TnG

    SO 2:30