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 3x3 Strength

    @ 80%, 85%, 90%

  • Jerk Tech Workout

    E1:30M × 8

    1 Push Press
    1 Push Jerk
    1 Split Jerk
    @50–60% 1RM Jerk

    Pääpointit: - Säilytä pystysuora vartalo ja hallittu dip jokaisessa toistossa. - Työnnä jaloilla voimakkaasti ennen käsien työskentelyä. - Vastaanota tanko aktiivisesti lukittuihin käsiin. - Palaa jokaisen toiston jälkeen hallitusti hyvään lähtöasentoon.

  • "Annie" Workout

    Level 1.
    For time:
    50-40-30-20-10
    Du
    Sit Up

    Level 2.
    30-25-20-15-10
    DU
    Sit Up

    Level 3.
    35-25-15-10-5
    SU
    Sit Up

    TC 12min

    Rpe 3.5-4 Pääpointit: - Liiku tasaisesti alusta loppuun. - Rentouta hartiat ja ranteet Double Unders -hyppyjen aikana. - Hyödynnä käsien rytmiä ja hengitystä Sit-Upeissa. - Pyri pitämään tauot lyhyinä ja ylläpitämään tasaista työskentelyä.

  • Dumbell Snatch Strength

    6 Reps As Heavy As Form Allows - alternating hands.

  • 18 min AMRAP Workout

    12 Cal row
    6 kipping pull up
    12 alt. step back lunges
    6 toes to bar

    Low-intensity aerobic conditioning with gymnastics practice
    Focus on efficient movement and smooth transitions
    RPE 5–6: You should be able to maintain a conversation while moving.
    Today is about movement quality, not intensity.
    Stay smooth and keep moving for the full 18 minutes.

    *Strategy
    *
    Row
    -Settle into a comfortable, repeatable pace.
    Kipping Pull-Ups
    Practice an efficient kip.
    -Rest before technique breaks down.
    Step-Back Lunges
    -Stay balanced and controlled.
    -Fully extend the hips at the top.
    Toes-to-Bar
    -Keep the sets clean and controlled.
    -Focus on rhythm rather than speed.
    Target
    Most: 6–9 rounds
    Advanced: 9–11+ rounds

    💡 Coach note:

    This session is about building your aerobic base and refining your gymnastics, not testing your limits.

  • 15062026 Maanantai A Strength

    DELOAD WEEK

    Back squat
    5-3-3-1-1-1 reps up to a heavy single.

  • Käsipainopystypunnerrus 3 x 3 Strength

    DB shoulder press

    3 x 3

  • 3x 2min ON/2min OFF Workout

    3x
    2min ON/2min OFF

    7 Bar Facing Burpees
    7 Squat Cleans 60/40kg
    +
    Max Muscle-Ups in the remaining time

  • For time Workout

    50 double-unders
    50 AbMat sit-ups
    5 bar muscle-ups
    40 double-unders
    40 AbMat sit-ups
    4 bar muscle-ups
    30 double-unders
    30 AbMat sit-ups
    3 bar muscle-ups
    20 double-unders
    20 AbMat sit-ups
    2 bar muscle-ups
    10 double-unders
    10 AbMat sit-ups
    1 bar muscle-up

    Scaled WOD
    For time:
    30 single-unders
    30 sit ups
    3 banded strict pull ups
    20 single-unders
    20 sit ups
    2 banded strict pull ups
    10 single-unders
    10 sit ups
    1 banded strict pull ups

  • Aikaa vastaan: 10…1: raaka tempaus riipusta / b-o-b Workout

    Aikaa vastaan:

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

    • Raaka tempaus riipusta (N 30kg / M 42,5kg)
    • Bar-over-burpee