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

  • Open 14.1 Workout

    Open 14.1

    10min AMRAP

    30 Double unders
    15 Power snatches 35/25kg

  • CFPORVOO WOD 26.2.2021 Workout

    10 min EMOM
    10 wall balls 9kg/6kg
    ME DU

  • Deadlift J10.4 Strength

    Deload deadlifts

    5x40%
    5x45%
    5x55%

  • WARM-UP Workout

    3 rounds:
    15/12cal Airbike/C2Bike
    7 Medball Clean
    10m 4-Step Walk video
    5 Russian Push-Up video

    Lunge Flow video

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    EMOM x5

    5-15 TTB

    RPE 3+ to 4

    Target: unbroken sets

  • Optional Accessory GYMNASTICS by Erik Niemi Workout

    Arch - hollow snap, 3 x 5 video

    Banded straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms

    Jump to bar & straight arm kip, practice for 5 min video
    -jump to bar with toes in front (pike)
    -tight arch at the end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms

    Progressing kipping pull up, practice for 5 min
    - 3-5 reps at a time
    -try to progress to the highest pull you can
    -pull up high pull up c2b
    -keep same position throughout
    -when going higher, try to get farther away from the bar (arms straighter)

    ADVANCED

    Arch - hollow snap, 3 x 5 video

    Beat swings inside a band, 3 x 10-20 video
    -band chest height
    -keep legs straight and positions tight

    Straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -open hips to hollow/neutral position
    -engage lats & pull down with straight arms

    Descend from support & MU, practice for 5 min video
    -start from on top of the bar
    -push hips back & keep toes in front
    -tight arch
    -lift toes & and press down on bar with straight arms MU
    -attempt multiple reps

  • Gymnastic Strength Workout

    GYMNASTIC STRENGTH (2/3)

    Alternate between A&B for 3-4 rounds. Rest as needed between movements.

    A) 5 Bottom to Half HSPU + 5 Top to Half HSPU + 5 Full Strict HSPU

    B) 5 Bottom to Half Pull-Up + 5 Top to Half Pull-Up + 5 Full Strict Pull-Up

    Overall RPE 4

    Tailoring Options:
    Decrease rep scheme from 5 to 4→ 3→ 2
    HSPU on a Box
    Pull-Up→ Ring Row

  • Waved Thruster Workout

    12min EMOM
    1st. min 1x Heavy thruster
    2nd. min 2x Heavy thruster
    3rd. min 3x Heavy thruster
    Back to 1,2,3
    AHAP, Low reps means high intensity
    First thruster of the set can be performed as clean and thruster.

  • Conditioning 17-02-2021 Workout

    AMRAP 30:00
    250 Meter Row/Ski or 1 x Stairs
    30 Walking Lunges - BW
    250 Meter Row/Ski or 1 x Stairs
    30 Hollow Rocks
    250 Meter Row/Ski or 1 x Stairs
    30 Mountain Climbers total

  • Double Unders 12-02-2021 Workout

    10mins of practice
    +
    Goal of setting a new unbroken set record!