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

  • Weightlifting strength Strength

    2-2-2-2-2-2 of:
    BB Clean & Jerk from Blocks
    Use 95% load Heavy of last week

  • Superkids 6-9v loppuleikki Workout

    Koita kaataa keilaamalla kuntopallolla vesipullo (löytyy kierrätysastiasta)

    Aina kun pullon saa kaadettua, saa tehdä skin the cat - liikkeen

  • Superkids 10-13 v taito Workout

    -Käsilläseisonta
    -ring MU voima
    -tiukka leuka 3 x max reps

  • Superkids 7-9 v Taito Workout

    Rengastaitoja:

    *skin the cat
    *pää alaspäin roikunta
    *rengaspito
    *vaakoja jne jne

  • Accessory wod Workout

    4-5 sets:
    2:00 Air Bike, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
    20/20 Anti rotation deadbug

    2:00 Row, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
    10/10 Side plank reach through + Leg lift. Spice it up by holding a 5# plate in your hand

  • Gymnastic strength Workout

    30 reps for time of:
    Ring Muscle Ups
    (Elite athlete time sub 3:00)

  • Back to it!! Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 6 of 8

    For Time:
    60/50 Calorie Row
    40 Wall Balls
    20 Power Cleans 135/95

  • EMOM x16 Workout

    Min 1 - 7 Box Jump Overs + 7 TTB
    Min 2 - 5 Power Snatches + 5 Overhead Squats
    Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
    Min 4 - Recovery Row/Bike/Ski

    Box - 24"/20"
    Barbell - 50-55% of your estimated 1RM Snatch

  • Weekly Update 8 Workout

  • Endurance Workout

    • 46 Min of:
    Row 4’ @ 60% MHR +
    7 Round of
    3’ @ 65-70% MHR (22-26 s/m)
    2’ @ 75-80% MHR (24-28 s/m)
    1’ @ 85-90% MHR (26-30 s/m)