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

  • WOD Workout

    3 SETS x 4 MINUTES AMRAP
    2-4-6-and so on...
    Hang Power Clean + Overhead @ 42.5/30kg
    Box Jumps @60/50cm

    Rest 1:30 btw Sets-
    Reset to 2/2 at the start of each AMRAP.

    Goal: round of 8+ in each set

  • 9.11.2023 Seated Shoulder Press Strength

    Alvan omajumppa

    1@climb to the maximum of the day, rest 2min

  • 23.8.2022 Basic Workout

    3 RFT:

    150m Run
    20 Box Step Overs
    20 Hang DB Snatch

  • Home WOD 28-04-2021 Workout

    Last Home WOD
    We are doors open tomorrow Thursday 29th! Welcome back!
    No membership? You can get book a class and get it set-up online through Pike directly.
    See you soon!

    A) NOTES
    - Strength: This EMOM should be very challenging, but the variance between positions means you'll be recovered enough between each piece. Shorten the hold time if necessary.
    - Metcon: Our metcon today consists of Burpees, Air Squats, Russian Swings and a cyclical element of your choice. 2:00 rest, then rinse and repeat.
    - Equipment: Medium & lighter weight, jump rope.

    B) WARMUP
    4 rounds:
    2 Side/Side Deep Lunge + Sumo Twist
    4 Upward to Downward Dog + Toe Touch
    6 Arms Overhead Squats

    C) EMOM 12
    Min 1: 30s Single Leg Reverse Plank R
    Min 2: 30s SA Overhead Wall Sit R
    Min 3: 30s Single Leg Reverse Plank R
    Min 4: 30s SA Overhead Wall Sit L

    D) 2 ROUNDS FOR TIME
    25 Burpees
    50 Air Squats
    75 Russian Swings
    100 Double Unders
    Rest 2:00
    - Goal: Keep your heart rate and breathing under control, try to find that
    sustainable pace sweet spot where you feel like you could keep going for another 2 rounds if you had to.

    • Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

    TIME CAP = 22:00

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) EMOM 12
    Min 1: 30s Single Leg Reverse Plank R
    Min 2: 30s Wall Sit
    Min 3: 30s Single Leg Reverse Plank R
    Min 4: 30s Side to Side Plank

    D) 2 ROUNDS FOR TIME
    25 Burpees
    50 Air Squats
    1:00 Penguin Taps
    Rest 2:00

    • Alternatives for Double Unders: 400 Meter Run or Row 100 High Knees 100 KB March total

    TIME CAP = 22:00

    E) LIZARD POSE
    As above

  • HSPU Practice (ADVANCED) Workout

    1) 10-15min Hspu Technique

    2) EMOM 10

    -1 Set of Hspu/Box Hspu/Pike Push Up/Z Press
    -45s Easy Erg

  • Annin voimaWOD Workout

    😀😃😄😁😆

  • WOD 28/12/21 Workout

  • Conditioning Workout

    Team of 2

    For time
    100 Partner wb
    80 T2b
    60 Burpee to target

    Every 4 min (inc start): 500 m Row

    Timecap: 40 mins

  • "Optimus Prime" Workout

    AMRAP 7:
    Wallballs 9 / 6 kg to 10/9ft.  

    On the Minute [Starting at 1:00]:
    5 Deadlifts 102.5 / 70 kg

  • Askelkyykky eteen Strength

    4 x 6/6 V.2/120s