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 + strength Strength

    120 min
    WU 15 min
    1.GS
    A. MU 30 min
    - Skill drills
    - MU 6 x 1

    B. TTB, CTB & HSPU practice for 15 min

    2.WL
    A. Snatch + hang snatch 1 + 2
    - 25 25 30 35 kg
    - Find a heavy weight in 5 min window
    - 40 (42.5) 42.5

    B. Cluster
    - 25 25 30 30 35 35 40 40 45 45 kg

  • Morning extra Workout

    AMRAP 10
    10 wb
    10 pull ups
    10 HSPU

    rest 5 min

    AMRAP 10
    10 cal row
    10 cal ski
    100 du´s

  • Lapset 7-9 syksy Workout

    Lämppä leikki ja mobility

    Harjoitellaan kuperkeikkaa ja roikkumista

    Metcon:
    15min
    T2b 4x
    Rengassoutu 5x
    Kyykky 5x

    Loppuvenyttelyt

  • OPTIONAL CONDITIONING SESSION Workout

    4min amrap: 30 wallball, 12 rMU + amrap dumbell snatch 22.5/15kg

    2min rest

    4min amrap: 30 wallball, 10 rMU + amrap dumbell snatch 25/17.5kg

    2min rest

    4min amrap: 30 wallball + 8 rMU + amrap dumbell snatch 30/20kg

    2min rest

    4min amrap: 30 wallball + 6 rMU + amrap dumbell snatch 35/25kg

    Use 30/20lbs wallball if needed. If you are rMU ninja go: 15, 13, 11, 9.
    Scale rMU volume down if needed. The goal is that you have at least 60s time to do dumbell work in every given intervall. Scale dumbell weight down if needed.

  • Lapset 7-9 syksy Workout

    Lämppä leikki ja mobility

    Core istumaannousuja 8x 20s/10

    Taito: miten nostetaan

    Metcon:
    10min
    Pallo olan yli 5
    Vuorikiipeilijä 5
    Selän ojennus 5

    Loppuvenyttely

  • Open Gym Workout

    1:30-3:00

  • HSPU or Seated barbell shoulder press Workout

    3 sets of 6-12 reps. rest 1,5-2 min bwn sets.
    You can do strict or kipping hspu.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    Every 90sec x10

    1) 1-3 x(Wall Walk + 10 Wall Facing Shoulder Taps)
    2) 5-10 Windshield Vipers

    RPE 3 to 4

  • Superkids 10-13v WOD Workout

    3 kierrosta

    15 burpee pistejuoksu
    30 abmat situps

  • Superkids 10-13v Voima Workout

    1. Death by tiukka leuka (max 10 min)
    2. Death by pystypunnerrus (max 10 min)