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

  • Handstand push-up Strength

    HSPU tekniikkaa
    3 x max time Hand-stand

  • Close-grip Bench Press 5 x 3 reps Strength

    Close-grip Bench Press
    5 x 3 reps

  • Back squats Strength

    Back squats (3/8) - E3MOM x6:
    4-3-2-4-3-2+
    - viimeinen sarja maksimitoistot ilman failia
    - Painot RIR ~1
    -- 4 toistoa: 83-88%
    -- 3 toistoa: 86-91%
    -- 2 toistoa: 89-94%

  • EMOM 15 Workout

    EMOM 15 (45sec ON/15sec OFF)
    1) Row for Cal
    2) Wall Balls
    3) DB Snatches 22,5/15kg
    4) Weighted Box Step-ups (24/16kg KB)
    5) Rest

  • Partner WOD Workout

    AMRAP 15 – with a Partner
    20 Bar Facing Burpees
    30 Thrusters 50/35kg
    40 Calories

  • Team WOD 19.11. Workout

    Teams of 2:

    Buy in: 30 cal erg
    Then:
    30 pull up (1)
    40 KB snatch 24/16 (2)
    50 wall ball 9/6 (3)
    60 G2OH 40/30 (4)

    Rest 1 min

    60 hang power clean 40/30
    50 partner wall ball
    40 KBS 24/16
    30 T2B
    Cash out: 30 cal erg

    Timecap: 30 min

    Flow:
    (1) Other holds chin over bar
    (2) Other holds KB overhead
    (3) Other in wall sit
    (4) Other holds Plank

  • PARTNER AMRAP 20 Workout

    PARTNER AMRAP 20

    10 pull up
    20 push up
    30 air squat

    I go you go!!

  • EMOM x12 (4 rounds) Workout

    CONDITIONING

    EMOM x12 (4 rounds)

    1) 10-20cal Row
    2) 8-12 Up&Down
    3) 5-10 TTB

    RPE 3 to 4, go by feel

    Tailoring Options:
    Row→ any other machine or shuttle run
    TTB→ any other core movement

  • 3-5 rounds, rest 30-60sec between movements Workout

    GYMNASTIC CONDITIONING

    3-5 rounds, rest 30-60sec between movements

    1) 10sec Chin over Bar Hold + 3-8 Strict Pull-Up
    2) 10sec Handstand Hold + 3-8 Strict HSPU
    3) 10sec Bottom of the Squat + 3-8 Pistol Squat (alternate legs)
    4) 10sec Hollow Hold + 10 Hollow Rock

    RPE 3+ to 4

    Tailoring Options:

    Decrease the time in static phase

    Strict Pull-Up→ Kipping Pull-Up or Jumping Pull-Up
    Strict HSPU→ Kipping HSPU or HSPU on a Box
    Pistol Squat→ check Pistol Squat variations from gym library

  • EMOM x30 (10 rounds) Workout

    CONDITIONING

    EMOM x30 (10 rounds)

    1) Row/Airbike/Ski/Run…
    2) Alternate between A&B
    3) rest

    A: 5 Power Clean @60/40kg + 4 Front Squat + 3 Jerk
    B: 5-10 TTB and 5-10 Box over Jump

    Overall RPE 3, heavy breathing but should be able to keep up a conversation.

    Tailoring Options:
    PC+FS+J→ decrease OR increase loading