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

  • 4*4min AMRAP, 2min REST: Workout

    1) 15/10cal ROW + 10 DB Thruster
    2) 15/10cal Bike + 10DL 100/70kg
    3) 12 situp (abmat/GHD) + 8burbee
    4) 20 DU + 8KBS 32/24kg

  • Pariperuskuntoa ja taitoharjoittelua Workout

    40 min AMQAP

    With a partner:

    -Run together 400 m
    in turns 3 x 5-15 kipping pull ups (both do 3 x)
    -Run together 400 m
    in turns 3 x 3-10 kipping chest to bar pull ups
    -Run together 400 m
    in turns 3 x 5-15 kipping handstand push ups
    -Run together 400 m
    in turns 3 x as many m as possible handstand walk / handstand plate walk the wall

    You can also practice:

    -pull up holds on the top or on 90degrees
    -deficit pull ups

  • Clean & Front Squat Complex Strength

    20min to find max weight in following complex
    1x Squat Clean
    2 x Front Squat
    Rest as needed.
    If you find your max early, continue to the end @70% from your max for day.

  • Wod Workout

    3 rounds for time
    10 thrusters 40/30kg
    15 box jump
    25 double unders

    Time cap: 9 min

    Skaalaus:
    box jump/box step ups
    Double unders/single unders 50 reps

    Tämä on spurtti joten valitse sellaiset painot jolla pystyt tekemään kaikki putkeen. Go fast mutta pidä liike laadukkaana!

  • 10min amrap: 10 kk c&j / 10 b-o-jump Workout

    10min amrap:

    • 10 kahvakuularinnalleveto & työntö (N 2x16kg / M 2x24kg)
    • 10 box-over-jump (N 50cm / M 60cm)

  • Front squat + Back squat Strength

    3 Fs + 6 Bs x3 (rest 3-4min)
    (85-87.5%/fs 1rm) --> 3 weeks

  • Magic 3 Workout

    Working in Pairs: YGIG
    (30Min)
    3 Min AMRAP: Box Jumps
    2 Min Rest
    3 Min AMRAP: Farmers Carry 2x32/24
    2 Min Rest
    3 Min AMRAP: Jump Lunges
    2 Min Rest
    3 Min AMRAP: Push Press 20/15Kg
    2 Min Rest
    3 Min AMRAP: Row Cals
    2 Min Rest
    3 Min AMRAP: Max Burpees
    2 Min Rest

    Post total reps

  • Reverse Muscle-Up Progression Workout

    • False Grip Bent Arm Hang

    Use following template: (seconds)
    3x12, 5x12, 3x24
    4x24, 4x36, 5x36
    4x48, 4x60, 5x60

    For Quality

  • Upper body strength Workout

    4 rds for gains:

    5 reps Heavy Ring rows with tempo 3 sec down, fast up, 3 sec pause at the top
    Rest 1 min
    5-10 reps tempo push-ups 3 down, 3 sec pause at the bottom and top.
    rest 1 min

    -advanced can use box under feet for the rows and plates under hands for push-ups.

  • Juuson 30's WOD Workout

    Juuson 30's WOD, 3 rounds for time
    time cap 12 min

    30 box overs
    12 pull ups
    3 deadlift 120/80 kg