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

  • 10.2.2024 Skills Workout

    15-minute EMOM (0:40/0:20)

    1) Bar muscle-ups
    2) Handstand walks,7.62m
    3) Single-leg squats, alternating

    Intent. Accumulate as many EXCELLENT repetitions of each movement as you can. Ideally keep the muscle-ups to a single set but break to a few smaller sets as needed. On HSW, you can choose to focus on either speed (of each walk) or just consistency. For the single-leg squats, aim for a steady pace (just keeping moving for the full 40-sec).

  • 5.4.2024 D) DEADLIFT Strength

    *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
    3x6@80% of last week RPE10, bs-%, rest btw sets 3-4min

  • Conditioning 21.11 Workout

    AMRAP15

    5 burpees
    10 push-ups
    15 air squats

  • OnRamp, day 10 Workout

    "Death by Gymnastics"
    EMOM
    6-7-8-9... Air squats
    6-7-8-9... AMSU
    6-7-8-9... Pushups

  • WOD 19/02/24 Workout

  • 2.7.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    EMILIO ESQUEDA

    MUSCLE SQUAT SNATCH + OHS
    3-4x1x[4+4]@30-35-40%, sn-%, rest 2min

    SNATCH
    4-6x3@up to 55%, rest 2min

    --

    CLEAN
    3-5x3@up to 55%, jerk-%, rest 2min

    --

    SPLIT JERK *rack, split alternating
    4-6x4@up to 55%, jerk-%, rest 2min

    --

    RDL *jerk grip
    5@50%, 3x5@60%, jerk-%, rest 2min

    --

    SUPERSET: quality : 3 rounds, no shoes

    12x BICEPS CURL *reverse grip, barbell
    8x BOX JUMPS
    20x WIRSTS FLEXION *barbell
    15x CRUNCHES

  • 21.11.2023 Accessory Workout

    2 to 3 Rounds @ your own pace

    8 – 12/side Bulgarian goblet split squat
    8 – 12/side Band single arm pulldown
    30-seconds/side DB Off-set carry (front rack + suitcase)
    8 – 12/side Archer ring push up

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 Passthrough
    10 active 2 passive
    6 inchworm
    10 ring row
    10 scapula pull
    20 rubberband pull apart

    Gymnastics for quality
    30min

    ADVANCED
    Butterfly C2B/pull-ups baisics

    BEGINNER
    High kipping K2E

    WOD
    Partner AMRAP 6min
    YGIG

    7 push-ups
    3 C2B

  • RestDay! Workout

    RestDay!

  • PT Group TI 20.2. klo 11 Workout

    LÄMMITTELY
    2 x 60s./liike
    • Vaaka + polvennosto (lp)
    • Sivukävely kuminauhalla
    • Lantionnosto
    • Selinmakuulla lonkankoukistaja
    • Simpukka (+sivulankku)

    1 x 60s./liike
    • Jalka boksilla lähentäjä/takareisi
    • Liskokierto
    • Dynaaminen eteentaivutus lp kanssa
    • Selinmakuulla kierrot

    TEKNIIKKA
    Tuulimylly

    AMRAP 10min
    8-12 kyykky pysäytyksellä (kp)
    8-12 rengassoutu
    8-12 landmine twist/kuminauha kääntö