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

  • Skill Day Workout

    Skillday

    Work your gymnastic weakness for 15-20min

    Ohje: Harjoittele jotain kehonpainoliikettä 15-20min ajan.

    3-5 rounds for Quality:

    1) 10-20 Man Makers
    2) 1-3 Skin the Cat
    3) 10m Dragon Squat
    4) Banded Lunges, 10sec hold
    5) Wall Squat 5+5+5

    Ohje: tee 3-5 kierrosta, päivän kunnon mukaan. Lepää tarvittava määrä.

  • 20min EMOM Workout

    20min EMOM:

    1) 3 Power Clean (70/50kg) + 3 Front Squat + 3 Jerk

    2) 3-5 MU

    Ohje: tee vuorominuutein oheista emomia, lepää minuutista jäljelle jäänyt aika. Skaalaa tarvittaessa painoa ja MU toistomäärää. Voit skaalata muscle-upit C2B leuanvedoiksi tai tehdä kuminauhalla transitioita.

  • 8min AMRAP: DU, BxJ, P-U Workout

    8min AMRAP:

    24 DU
    12 Box Jump
    8 Push-Up

    Ohje: Tee niin monta toistoa kuin ehdit. Skaalaa tarvittaessa tuplien määrää.

  • 12 days of Christmas Workout

    "12 DAYS OF XMAS"

    For time with a partner :
    1 Cluster 50/35kg
    2 Bar mu/ Strict Pull up/Partner Ass. Pull up
    3 High Box Jumps @75/60cm
    4 Front Rack Lunges 50/35kg
    5 Handstand Push-ups/ Pike Push up
    6 Deadlifts 50/35kg
    7 Toes-to-bars
    8 DB Renegade row @2x22,5/15kg *
    9 Kettlebell USA Swings@24/16kg
    10 Burpees
    11 Back Squats 50/35kg
    12 cal row/bike/ski

    P1 completes first while P2 rests, then P2 completes the task then they can move on!

    Timecap : 42 mins

    Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
    *1 Rep = Row R + Row L.
    RPE 8

  • BMU, carry & crossover Workout

    E2MOM x10, alt. between a & b:
    a) 1-2 set of BMU drill of choice
    20-40m carry (anything, anyhow)

    b) 20-40 crossover / 45-60s crossover training / 40-80 SU

    RPE 7

  • 2 x AMRAP 8 Workout

    AMRAP 8
    15/12cal row
    8 Db snatch

    rest 2min

    AMRAP 8
    40 DU
    8 ttb

  • Bodybuilding Workout

    Bodybuilding; 3-5 rounds:

    8-10 bench press
    8-10 ring row
    10-15 barbell/ db curl
    15 banded tricep

  • EMOM x28 Workout

    ttb practice
    *

    EMOM x 28
    1) row
    2) 20-50 DU/SU
    3) bike
    4) 5-10 ttb

  • AMRAP 10 Workout

    AMRAP 10

    3 power snatch@60/40kg
    6 pull up
    18 air squat

  • Hs Hold Workout

    Handstand hold practice