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

  • Conditioning Workout

    AMRAP 30 (teams of 2, YGIG):

    50 cal row
    50 DB clean alt. 1x50/35lb
    25 burpee box jump over 60/50cm
    50 cal bike
    50 wallball 20/14lb
    25 box jump over 60/50cm

    RPE 3.5
    -> toistot jaetaan puoliksi
    -> aloita rauhallisemmin, nosta tehoa loppua kohti

  • Jerk complex Strength

    Jerk complex:
    3-5 x
    2 push press + 2 split jerk
    - RIR 2-3 split jerk viimeisellä sarjalla

    Fokus: Hallittu dipin alasmeno ja räjähtävä ponnistus loppuun asti. Dipissä huolehdi, etteivät kyynerpäät tipahda alas mennessä ja paino pysyy kantapäällä.

  • 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