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

  • Gymnastic conditioning Workout

    RX:
    EMOM8
    1. 2-5 Bar/RMU
    2. 5-10m HS walk

    Rest 2min

    For quality:
    15-12-9
    C2B/Pull up
    HSPU

    TC 6min

    —————————————————————

    Scaled:
    EMOM8
    1. 2-4 Jumping Bar MU/Banded Bar MU
    2. 8-12 Alt. Wall facing shoulder taps

    Rest 2min

    For quality:
    12-9-6
    Pull up/jumping pull up
    HSPU with abmat or Dual DB push press

    TC 5min

    Huom!
    Treenin idea on kehittää voimisteluliikkeiden taloudellisuutta & kapasiteettia. Toistomäärät sen mukaan, että liikkeiden laatu säilyy.

  • Snatch Strength

    4-5 Sets: (15-20min)
    2 Snatch @80-85% of 1RM

    Huom!
    Prosentti päivän fiiliksen mukaan. Toistot saavat olla raskaita, mutta tekniikan täytyy säilyä. 2min levot työsarjojen välissä.

  • Conditioning Workout

    40min:
    24/17 Cal Row/Bike
    12 Dual DB box step over
    20 Sit up
    12 Alt. KB gorilla row
    90s Rest

    RPE 3.5-4

  • For load Strength

    Power snatch
    5-5-5-3-3-3-1-1-1
    – Lift every 3:00.

  • 12.12.2023 Row & Squat Workout

    For time :

    21/18 Cal Row
    21 Front Squat 50/35kg
    15/12 Cal Row
    15 Front Squat 50/35kg
    9/6 Cal Row
    9 Front Squat 50/35kg

    TC 6

  • WOD Workout

    AMRAP x 12 MINUTES
    8 Shoulder to Overhead
    10 Box Jumps Overs @ low
    12 Wall Balls
    RPE 7

    Goal.: 5+ rounds

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    8 Empty Barbell Upright Rows
    1:00 Calf Foam Roll
    16 Banded W's
    16 Arm Haulers
    Rest as Needed b/t Sets

  • Strength Strength

    Push Jerk
    6-4-2 | 4-3-2
    Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
    Week 3 of 5
    RPE 9

  • WOD BBF 081023 Workout

    5x
    6min ON/3min OFF

    A) Row 1000/800m
    15 Burpee over rower
    +
    Max Cal. in the remaining time

    B) EMOM 6
    12 KB Swings 24/16kg + Max Situps in the remaining time

    C) AMRAP of
    12/9 Cal Bike
    12 Box Jumps

    D) AMRAP of
    4 Pullups
    8 Toes-to-bar
    12 Wall Balls

    E) AMRAP of
    12 Double DB Bent over Rows
    12 Double DB Shrugs
    2x7,5m Farmer Carry
    12 Double DB Biceps Curls
    12 Double DB Shoulder to Overhead
    2x7,5m Farmers Carry

  • Partner WOD Workout

    Partner WOD
    4x
    9min ON/3min OFF

    A) AMRAP of
    30 Wall Balls
    30 Calories Bike
    30 Box Jump Overs

    B) AMRAP of
    10 Pullups
    20 Pushups
    30 Situps
    40 Squats

    C) Max Calories Row
    , but every 40 Cal --> 15 Burpee over Rower

    D) AMRAP of
    30 KB Swings 24/16kg
    30 Toes-to-bar
    30 DB Hang Clean & Jerk 22,5/15kg

  • WOD Workout

    "Diane"
    For time

    21 – 15 – 9
    Deadlift @100/70kg
    Strict Handstand Push Up

    Timecap :10:00
    Scale HSPUs: Pads, Box pike push up, pike push-up or DB Strict Press