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

  • Deadlift Strength

    deadlift 1rm

  • Parivoikkaa Workout

    With a partner for time, in turns,

    Both partners complete 5 rounds of:

    1 legless rope climb
    7 strict burpees
    9 push presses

    Use unusual weights, such as axle bar, log, KBs or DBs, as heavy you can. You can rotate the weight among the whole group (+ unload / reload)! Work with the group!!

    Scaling option 1:
    2 ropeclimbs
    5 strict burpees
    9 push presses, scale the weight

    Scaling option 2:
    6 rope ascends
    7 strict burpees with knees
    9 push presses, scale the weight

  • Triple threat with a partner Workout

    In team of two athletes, each athlete completes one round at the time, working in turns

    6 min AMRAP
    7 hang power clean (70 % 1RM of clean)
    7 DB renegade rows with push up (2 x 35/ 2 x 25lbs)

    5 min rest

    6 min AMRAP
    7 deadlifts (70 % 1 RM Deadlift)
    14 partner leg throw downs (other partner lying on the floor, other one pushes from the legs)

    5 min rest

    6 min AMRAP
    30 sec intervals max cal on assault bike

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for qualty, rest as needed, scale if needed. Check the videos.
    1) Thoracic Flow/Hip Flow
    2) 3-5 False Grip Walk-Ins with 3sec hold
    3) 5-20sec Bridge Hold
    4) 10m Dragon Squat
    5) 30-45sec Shoulder Stretch with a box. You can do this dynamic as well.
    6) Scapula Camshafts

  • 3 rounds for time Workout

    3 rounds for time

    10 power snatch 60/40 kg
    15 pull up
    20 wall ball 9/6 kg

    time cap: 12 min

  • Valakyykky, 3 x 3 Strength

    Overhead squat 3 x 3, 65 %

    No belt

  • 5 rounds, E3MOM: 5 Back Squat + 50 DU Strength

    5 rounds, E3MOM: 5 Back Squat + 50 DU
    Go by feel, scale if needed.

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    20 pohjenousu
    5 hollow rock

  • 4 kierrosta Workout

    4 kierrosta
    10 kohautusdippi laatikoilla/nojapuilla/kiekkojen päällä
    10+10 pystypunnerrus istuen käsipainoilla

    Tauko

    150 ojentajapunnerrus kuminauhalla
    10 yleisliikettä aina kun liike katkeaa

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality. Rest as needed.

    1) 10 Double Banded Passthrough
    2) 5-30sec Bridge Hold
    3) Squat flow and/or Ankle flow
    4) 5+5 Lateral OHS
    5) 5+5 KB/DB Windmill
    6) 10-30sec L-Sit