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

  • ”Kinda” Workout

    For time:

    10-9-8-7-6-5-4-3-2-1

    Deadlifts 100/70kg
    Dumbbell Hang Power Cleans 22,5/15kg
    HSPU

    Timecap: 20min

    HSPU scale:
    Dumbbell Push Press 22,5/15kg

  • "ON THE GO” Workout

    For Time:
    40/32 Cal Row / 30/24 Cal Assault Bike
    120 Double Unders
    40/32 Cal Row / 30/24 Cal Assault Bike

    On the Minute [Starting at 0:00]:
    7 Deadlifts 85/60kg

    Score = Time it takes to complete the workout.

  • FBB Workout

    RX:
    EMOM12
    1. 15/10 Cal row @75-80% effort
    2. 6-8 Strict HSPU V.1-2 (2-0-X-1)
    3. 6-8 Dual DB bent over row (2-0-X-1) V.1-2

    Scaled:
    EMOM12
    1. 12/8 Cal row @75-80% effort
    2. 6-8 Box strict HSPU V.1-2 (2-0-X-1)
    3. 6-8 Dual DB bent over row (2-0-X-1) V.1-2

  • Gymnastic prog 2. Workout

    RX:
    EMOM8
    1. 30s Row @easy pace
    2. 2-5 Bar MU V.2

    EMOM8
    1. 30s Row @easy pace
    2. 6-12 Kipping HSPU V.2

    Scaled:

    EMOM8
    1. 30s Row @easy pace
    2. 6-8 Bulgarian ring row V.2 (2-0-X-0)

    EMOM8
    1. 30s Row
    2. 6-10 Kipping HSPU with abmat or 2-3 Wall walk V.2

    Huom!
    Sama treeni kuin viime viikolla,mutta tavoite nostaa toistomääriä.
    Treenin idea on kehittää voimistelu liikkeiden taitoa sekä taloudellisuutta.

  • Partner modified "DT" Workout

    10 Rounds for quality: (5 round each)
    You go, I go per round

    12 Deadlift
    9 Hang power clean
    6 STOH @45/30kg

    TC 12min

    Huom! Treeni tehdään laatua vastaan. Painon pitää olla kevyt ja liikkuva. Jokainen kierros pitää mennä noin minuuttiin.

  • 4x 3min ON/2min OFF Workout

    4x
    3min ON/2min OFF
    alt A and B

    A.AMRAP of
    8 Bar Facing Burpees
    8 Front Squats 60/40kg

    B.Max Calories

  • T2b skill + EMOM Workout

    T2B SKILL: (5-10min)
    toes to box press back
    kip swing
    kipping knee/leg lift
    knees to chest/knees to armpits
    toes to bar

    EMOM12:
    1) 50s row @ easy pace
    2) 2 set of t2b @ moderate (go every 30s)
    3) 6-8 DDB hang squat clean @ 2x50/35lb
    4) 1 set of hs walk / 2-5 wall walk / 20-30s hs hold

    -> pidä ergo tarvittaessa palauttavana, jotta voimistelu sujuu
    -> hs walkissa helpohko matka kävellä

  • AMRAP 12 Workout

    AMRAP 12
    12 Front Squats 35/25kg
    9 Handstand Pushups
    30 Double Unders

  • Rinnalleveto-progressio 8 (raaka) Strength

    3RM

    *Nousu päivän parhaaseen

  • STRICT PULL UP Workout

    strict pull up

    4-5sets:

    5-10 reps controlled negative