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

  • GYMNASTIC STRENGTH Workout

    4 x

    5 Strict HSPU https://vimeo.com/175132137

    +

    7 Dips on rings https://vimeo.com/175183194

  • Kehonhuolto Workout

    Olkapäät ja rintaranka

  • NBT Unbroken qf Workout

    For time:
    60xDU
    6xDB Box Overs (22,5kg/15kg)
    60xDU
    12xDB Box Overs (22,5kg/15kg)
    60xDU
    18xDB Box Overs (22,5kg/15kg)

    Enjoy the ride! 🍑

  • Weighted chin-up Strength

    Chin ups. Weighted if you can

  • EKA Intensiivi Workout

    10 min AMRAP

    Juoksu 100m
    Punnerrus x 5
    Kyykky x 10
    Rengassoutu x 15

  • accessory gymnastic Workout

    4 x 1:00 AMRAP https://vimeo.com/175115146

    Conans

  • Metcon Workout

    • For Time of:
    C2B Pull Ups 40 reps
    BB Thrusters (60/40Kg) 20 reps
    Bar Muscle Ups 20 reps
    BB Thrusters (40/30Kg) 40 reps

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä ja mobility

    Painonnostokomplexi kepillä

    Metcon: 15min
    Seinäpallo 6x
    Punnerrus 6x
    Istumaan nousu 6x

    Loppuvenyttelyt

  • TTP Engine week 1 Workout

    120 min

    Skill: MU practice for 20 min

    1.SPP (Skill)
    A. Ring muscle up – 30 repetitions for time
    Time cap. 10 minutes
    Note. Record your set breakdown (e.g. 8+7+5+5+5)
    Result: 11 MU, singles

    B. GHD sit-ups – 50 repetitions for time
    Time cap. 3 minutes
    Result: 2.01
    Sets: 20+20+10

    B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
    Time cap. 5 minutes
    Result: 0 reps

    2.SPP (Conditioning)
    Warm up
    A. Assault bike or row, progressively harder pace for 6 minutes
    B. Movement flow of your choice
    Repeat part A after the movement flow
    C. Prep all of the movements in the main conditioning piece of the day
    D. Perform one practise round of (70-80% effort):
    10 Calorie row
    20 Double-unders
    10 Wall balls @ 9/6kg (20/14lbs)
    8 Power snatches @ 35/25kg (75/55lbs)
    8 Box jump overs @ 24/20”
    8 Toes to bars
    8 Thrusters @ 35/25kg (75/55lbs)
    8 Pull ups
    8 Bar facing burpees
    Rest as needed (2 – 5 minutes), then begin the test

    Main conditioning piece (Lactate Threshold, Aerobic power test)

    A. In a 20 minute window (for max rounds and reps in the last part)
    3 Rounds of
    30/24 Calorie row
    60 Double-unders
    30 Wall balls @ 9/6kg (20/14lbs)
    Rounds: 4.35 + 4.35 + 4.45 = 13.55

    THEN
    6 Rounds of
    8 Power snatches @ 35/25kg (75/55lbs)
    8 Box jump overs @ 24/20”
    8 Toes to bars
    Rounds: 2.00 + 2.00 + 1.55 + 0.10

    THEN in the remaining time, AMRAP
    8 Thrusters @ 35/25kg (75/55lbs)
    8 Pull ups
    8 Bar facing burpees

    Result: 3 rounds + 2 power snatch = 74 reps @ second part
    185/193

    3.Cool down
    A. Easy Assault bike for 5 – 10 minutes
    B. Movement flow

  • accessory gymnastic Workout

    4 x

    6-8 Strict Pull-ups (Pause at top of last rep for 0:08's)

    https://vimeo.com/175741058

    then perform

    5 band assisted bar muscle-ups https://vimeo.com/216413837