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

  • Strength Workout

    Single Arm Dumbbell Press
    2112; 6-8reps/arm; rest 60sec x 3 sets

  • 15.2.2019 Sali&Masters Workout

    Lepoja

  • Superkids 10-13v WOD Workout

    15-12-9

    squat clean
    dip on the box

  • Deadlift Strength

    Ladder strength deadlift find your 1RM and then perform 2/3 reps @your last RM

  • Endurance Class Workout

    The 7 Remix

    7 Rounds

    7 Box jump overs 24/20”
    7 HSPU
    7 Thrusters 115/75
    7 T2B
    7 KB swing 53/35
    7 PU
    7 Burpees

  • Jacked gymnastics + conditioning Workout

    Aamu: 60 min

    1.Skill: HSW practice for 20 min
    2. Aerobic work: easy AB for 30 min
    avg. 46 rpm, 136/147, 186 cal

    Ilta: 120 min

    1.EMOM6: 5 HSPU

    2.Jacked gymnastics
    A. Work through the below drills in order.
    Bar Work
    Kip Swings (3 x 10)
    Kip Swings with High Pull (5 x 5)
    Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
    Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)

    Butterfly Pull-ups (5 x 3-10)

    B. Core Conditioning
    4 rounds:
    - 20s max tuck hollow rocks
    - 20s max arch-ups
    - 20s max seated pike leg raises
    - 60s rest

    3.SPP (Conditioning)
    A. For time
    5 Muscle up > 1 rope climb
    10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    20 Box jump over @ 24/20″ > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    30 Pull up > 10 strict pull up
    20 Box jump over > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
    30 Pull up > 10 strict pull up
    20 Box jump over > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    50 cal Assault bike
    40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
    30 Pull up > 10 strict pull up
    20 Box jump over > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    Time cap. 35 minutes
    Result: 27.58
    169/182

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Superkids 10-13v Taito Workout

    Käsilläseisontaprogressioita

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • Squat/row/climb Workout

    For time
    50-40-30-20-10 - Air squat
    25-20-15-10-5 - Barbell row 50kg/35kg
    5-4-3-2-1 - Wall climb

    Scale up Wall climb with (deficit) Strict HSPUs if appropriate.
    Timecap: 16min

  • Wod 2.0 Engine Test 3.0 Workout

    Test 3.1
    2 rounds
    3 min AMRAP
    15 cal row
    15 row over burpee
    15 dumbbel snatch (20 kg/ 15 kg)
    Rest 3 minute between rounds

    Test 3.2.
    2 rounds
    3 min AMRAP
    15 KB x 2 thruster (12 kg/ 8 kg)
    15 T2B
    15 KB x 2 swing (12 kg/ 8 kg)
    Rest 3 minute between rounds

    Test 3.3.
    2 rounds
    3 min AMRAP
    15 deadlift (75 kg/ 50 kg)
    15 wall ball (9 kg/ 6 kg)
    15 DU
    Rest 3 minute between rounds