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

  • G-Chipper + Row Workout

    For time

    20 ring dips
    20 pull ups
    20 deficit HSPU
    20 supinated ring rows

    Between each set, do 20 cal row.

    TC 20 min

    Scaling:

    Ring dips: Feet on the box or easier version hands on the box.
    Pull ups: With band
    Deficit HSPU: Feet on the box
    Supinated ring row: Regular ring row

  • For time with partner Workout

    For time with partner

    1200m Row

    60 WB shots

    4 Rope climbs

    60 WB shots

    TC:17 min.

  • So looooong Workout

    40min EMOM, 45sec on, 15sec off

    Airbike/Row 10/12cal
    V-up/Stra. up/Tuck-up 6-10
    Man maker 3-6
    Rest

  • otm 8 Workout

    odd : double unders for 40seconds
    even : kipping ttb x 6-10 reps

  • Core work Workout

    3 Rounds:
    10-20 Hollow rocks,
    10-20 KB Sidebend

  • EMOM 12 week 2 Workout

    EMOM 12

    Min 1: 18-23 sec ring support hold

    Min 2: 10 ring row (tän pitää olla todella haastava eli penkki jalkojen alle

    Min 3: 18-23 sec L-hang

    -idea olis saada pitoihin ~10-20% lisää edelliseen viikkoon

  • 10 Min AMRAP Workout

    10 Min AMRAP
    15 Wall balls
    9 Cleans 40/30 (any style)
    3 Bar Mu

    Goal is to hold on and go unbroken, intensity is key in this workout! Scale to hopefully avoid breaking movements.

  • Pikku Chipper Workout

    For time:
    45 Thrusters 30/42kg
    45 Pull ups
    45 Push ups

  • 16.6.2019 Strength

    Floor Bench (Jerk Grip)

    3-2-1-3-2-1 AHAP

    SO 3:00

    Btw. sets 8 x Dumbbell`s Bent-Over Row@Moderate Weight

  • Strength 17-06-2019 Strength

    Sumo Deadlift: 5-4-3-2-1+. Rest 2:00-3:00

    • After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.
    • Option: 5 x 5. Rest 2:00