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

  • Barbell Stamina Workout

    5 x AMRAP 2:00:
    3 Power Clean and Jerks (225/155)
    50′/15m Handstand Walk
    AMRAP Squat Cleans (225/155)
    Rest 1:00 between rounds.

    KILOS 102.5/70

  • Rive + pushpress/etuheilautus Strength

    Kolme raskasta rivesettiä
    Olkajumppa:
    Etuheilautus vuorokäsin kb 16 14 12 10 8 6 4 2
    Pushpress 70 kg 7 6 5 4 3 2 1

  • 1/1/21 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    RCVR(30)
    walk, jog, bike, move....

    Finisher
    1:00 plank

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 1 x 9
    - MU 9 x 2
    - MU x 27

    2.Gymnastics capacity
    5 rounds for time:
    10 Chest to bar > butterfly pull ups
    5 Devil's press 2 x 15 kg

    3.Pulling & pushing
    8-6-4-2 Deficit kipping HSPU
    *After each set do 1-2 rope climbs - not done
    - No deficit on 8 and 6
    - 5 kg deficit on 4 and 2

    4.Mobility

  • Conditioning Workout

    In teams of 2 complete each task, rest 3', sequence is free (YGIG style) 

    2000m <a href='/journal/movements/801'>row</a> 

150 <a href='/journal/movements/1069'>DU</a> / 300 SU each 

100 syncro KB USA swing @ 24/16kg

50 devil press  @ 2x22.5/15kg

    After max rest
    1x AMRAP UB dbl DB thruster

  • Hspu: Tungt Workout

    Tempo HSPU
    Version 1: 5x5@ 30A1 (kick up)
    Version 2: 5x5@ deficit 50A1(kick up)
    Version 3: 5x5@ 30A1 (kipping eller partner)
    Version 4: 10x2 alt 20x1 strict HSPU
    Använd kudde om ni inte klarar av att hålla emot på nervägen och får ont i nacke/huvud.

  • E-Shane's Workout(DAY 2) Workout

    Jumping Squat: 10 rep
    Mt.Climb: 10 rep
    Burpees: 10 rep
    Plank: 20 sec
    Step up: 10 rep
    (Before going to the next workout, take a 20 seconds break)
    E-Shane will do 2 sets

  • Laitemaraton Workout

    10,5km per laite
    Pyörä assault soutu hiihto

  • Jiyo's 3-Day Workout (DAY 3) Workout

    Day 3: working whole body

    • High knees 20 reps (each left leg = 1 rep)
    • Knee push ups 10 reps
    • Bicycle crunches 20 reps (each left leg = 1 rep)
    • Burpees 5 reps
    • Side plank 30 sec (on each side)
    • Toe touches 30 sec

    [10 sec break in between each exercise]

    Jiyo will repeat this set 2 times, and can take a 1 min break between each set

  • Muscle & Power, Joker Workout

    1/3 ”Oh no Curtis P” for time:
    33 reps Curtis P’s
    * One “Curtis P” = Power clean + 2 Lunges + Push press