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

  • Skill EMOM Workout

    EMOM 12

    -Odd
    8-12 thruster (30-40 kg)

    -Even
    1-3 bar MU (scale to banded)

  • 200 parin kanssa Strength

    Aikaa vastaan 200 x pystypunnerrus vauhdilla parin kanssa.

  • Linda Workout

    127,5kg, 85kg, 65 kg. 23min 34sec

  • VIDEO - ATP Skill: Handstand 360 Workout

  • "Full Speed" Workout

    For time 21-15-9 reps of

    Timecap: 8 min

  • RestDay! Workout

    RestDay!

  • AccessoryWOD Workout

    4 sets:

    8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack

    50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.

    50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)

  • Tramppa Workout

    Tramppahyppelyä

  • 11-17-14 Front Squats, Deadlifts, DUBs, Sled Push Workout

    Frnt Squats - 3x185, 3x215, 3x235, 3x255, 3x275, 1x295
    Deadlifts - 3x225. 3x275, 3x365, 3x415, 3x435
    4 Rnds - 40m sled push (350lbs), 30 DUBs, 5 Hng Clns (175lbs)
    DUBs - 30 x 8

  • Aerobic work + gymnastics + conditioning + strength Workout

    AM: 60 min
    1.PK: 4 x 2000 m Ski-erg
    1) 2.42.4/500 m - 121/131
    2) 2.37.8/500 m - 135/145
    3) 2.33.2/500 m - 146/156
    4) 2.28.1/500 m - 154/164
    2.Mobility for 10 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 22 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 + 1 x 8/s.
    - Kip swing + CTB 10 x 3+3

    C. Bfly practice for 10 min
    - Total of 55 reps

    D.Toes to Bar practice for 10 min

    E. 3 sets:
    10 s ME toes to bar - 6 6 6
    30 s steady pace tuck ups
    -20 s rest-
    10 s ME Kipping HSPU - 5 5 4
    30 s Shoulder presses with stick
    -50 s Rest-

    2.Conditioning
    A. For cal:
    Tabata assault bike
    - 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
    -Rest 2min-
    Reverse Tabata assault bike
    - 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

    3.Strength
    A. 4 sets: > 3 sets
    20 Horizontal row > 10 reps - 20 20 20 kg
    15+15 Half kneeling DB press - 15 15 15 lbs
    20+20 Side crunches
    -Rest 90 s between rounds-