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 Workout

    A) Skill
    Kipping hand stand push ups

    Beginner, intermediate and advanced
    1. Kick up to wall (and hand stand hold)
    2. Pike push up
    3. Pike push up off box
    4. Negative hand stand push ups
    5. Strict hand stand push ups
    6. (Kip into push up
    7. Kip into Pike push up
    8. Kip to wall low height
    9. Kip into Face to wall Hand stand Hold)
    10. Regular kipping hand stand push up

    B) Strength
    Isometric and core work
    EMOM 18 min. (6 rounds)
    1: 30 sec. chin up hold
    2: 30 sec. hands on wall plank
    3: rest
    4: 30 sec. ring support hold
    5: 30 sec. superman hold on box
    6: rest

  • 290220 Workout

    A) for time:
    80 thruster @50/30
    *every time you break perform 20 sit up

    Cap 20'

    B) amrap 20'

    6 g2oh w/t plate 15/10
    12 push up
    24 alt lunge w/t plate 15/10

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 8-8-6-6 reps

  • Warm up Workout

    • 3x
      60s. Row/Bike
      6-10 Squat
      6-10 Ring Row
      6-10 One leg V-sit up

    • Mobility...

    • Work on: T2B, KB swing, Burpee over box

  • Death by bench press Workout

    For quality

    Death by bench press
    Reps 20, then 19..18....3, 2 and 1
    Rest 60-120 sec between setts

  • Lepopäivä Workout

    Rest day - what did you do?

  • MAYFLY PRO TRACK Workout

    A,
    Hang Squat Clean + Split Jerk 3-3-2-2-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Clean Pull 3x3

    Use the same weight for each set.
    Rest as needed between sets.

    Use 100% of your max clean.

    C,
    Every 1 min for 12 mins, alternating between:
    1.min: Run, 200 m
    2.min: 20 Box Jumps @60/50cm
    3.min: 20 Kettlebell USA Swings 32/24kg

    D,
    5 rounds for quality of:
    3 Strict Deficit Handstand Push-ups @10/6cm
    5 Strict Handstand Push-ups
    3 Strict Chest-to-bar Pull-ups
    5 Strict Pull-ups

    Every time you break a rep scheme from a movement complete:
    20 Double Unders

  • 11.2.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 25.5.2022 Basic Strength

    Deadlift

    2 x 8 @ 55 - 65%
    2 x 6 @ 70 - 75%
    2 x 4 @ 80 - 85%

    SO 3:00

  • OPEN 23.1 Workout

    OPEN 23.1