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

  • Death by ring muscle up Workout

    Death by Ring Muscle up

    Scaled versions:

    If you miss the strength: Death by strict pull up + deficit push up

    If you have very few muscleups (1-5...) You can also scale as following: Begin with muscle ups, go as long as can, carry on with pull ups and push ups.

    (Odd mins are for pull ups, even mins are for push ups)

    If you miss the skill: Death by banded muscle ups

    Death by is a EMOM For as Long as Possible
    1 Rep in the first minute
    2 Rep in the second minute
    3 Rep in the third minute
    etc.

  • 3 position clean Strength

    -high hang
    -hang
    -clean
    x 5 @ 60-75%

  • Strength 26-03-2019 Workout

    1) Max Strict Chin-ups x 1 set.

    2) Max Push-ups x 1 set
    - Rx+: Strict HSPU

    3) Max L-Sit Hold x 1 set
    - Or Hollow Hold

  • Partner Barbell 051117 Workout

    Barbell Monster

    In pair, 80 Rounds (40each) of:

    1 Power Clean
    1 Front Squat
    1 Push Press
    1+1 Lunges
    1 Back Squat

    50/30kg

  • 29.3.2019 Workout

    5 RDS, 0:40 on, 0:20 Off

    Hanging on pull up bar
    Arch Hold
    Plank Hold

  • WOD 11.3 Strength

    3 sets of:
    3 front squat
    6 back squat
    rest 1:30

    Aim for bit heavier weights than last weeks.

  • 3 kierrosta + 3 kierrosta Workout

    3 kierrosta
    6+6 askellus korokkeelle kahvakuulat eturäkissä
    8+8 1 jalan maastaveto käsipaino
    2min lepo kierrosten välissä

    3 kierrosta
    6-10 punnerrus renkailla/korokkeilta/lattialta/tangolla
    10+10 1 käden kulmasoutu kahvakuulalla
    2min lepo kierrosten välissä

  • 7.3.2019 Workout

    AMRAP 4

    40 du´s
    10 burpees

  • For quality Workout

    21-15-9 reps of :
    DB Floor press
    KB swings @ 24/16kg
    calories of rowing
    Tehkää 3 hengen teamit ja ottakaa 1 soutulaite. Päättäkää työskentely järjestys, kuka lähtee ekana liikkeelle. Kun henkilö yks on tehnyt Floor pressit ja suurimman osan swingeistä niin voi henkilö 2 startata matkaan. Ja tällöin ei tartte kenelläkään liiaksi odotella siellä. Tämä vaan yhtenä läpivienti vaihtoehtona.

  • Back Squat Strength

    Back Squat
    5x3 @ App. 60-65%
    6s. down 3s. up
    Leave 1 rep in the tank.