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

  • WOD Workout

    Emom 20

    1) 30s AMRAP: Tuplat / Sinkut
    2) 4 Raakatempaus (keskiraskas)
    3) 30s AMRAP: Bar over burpee
    4) 4-6 OHS

  • 23.12.2023 Santa Claus getting ready for Christmas Workout

    For time :

    Row 1500/1300m
    ...into 10 Rounds :
    10 Deadlift 70/50kg
    10 Stepping Lunge
    10 Push-Ups
    ...into
    Row 500/450m

  • Engine - Work your weakness Workout

    Work your gymnastic weakness for 20min

    Ohje: Harjoittele jotain kehonpainoliikettä 20min ajan. Valitse liike, joka tarvitsee eniten harjoittelua sinulta.

  • 211223 Torstai Workout

    A) On the minute for 12min
    1. 8-14 toes to bar
    2. 8 front squat (from the floor) @50-55% 1RM
    3. Rest

    B) 2x max. time bar hang

    Rest 2min between the attempts
    Result is the total time of hanging

  • WOD: Reverse rowing Helen Workout

    E4mom x6:
    12 pull up / jumping (kipping) pull up
    21 kbs (24/16)
    250/200m row

    Työaikatavoite: <2min, TC 2:30 / kierros.

    Skaalaus: Valitse leuoissa variaatio, jolla pystyt tekemään toistot max. 3 osassa lyhyillä tauoilla. Pyri tekemään kbs:t putkeen tai max. 2 osassa, soutu alkuun RPE8. Pyri pitämään kierrosajat mahdollisimman lähellä toisiaan, eli ei täysillä pilttuusta ulos.

    Rasittavuus: RPE 8-9

  • WOD Workout

    RX
    3 ROUNDS FOR TIME
    25 Power Snatch @35/25kg
    50 Sit-Ups
    10 Bar Muscle-Ups / Chest to Bars

    SCALED
    3 ROUNDS FOR TIME
    20 Power Snatch @ light
    40 Sit-Ups
    10 Up-Down Pull-Ups
    RPE 8,

    Timecap: 20 mins

  • Gymnastic conditioning Workout

    RX:
    EMOM8
    1. 6-10 Ring dip
    2. 1-2 Legless rope climb

    Rest 2min

    5 Rounds for quality:
    8-12 T2B
    30 DU
    3 Wall climb

    TC 7min

    Scaled:
    EMOM8
    1. 6-10 Ring push up
    2. 1-2 Rope climb

    Rest 2min

    5 Rounds for quality:
    4-6 T2B
    20 DU
    2 Wall climb

    TC 7min

    Huom!
    Treenin idea on kehittää liikkeiden kapasiteettia & taloudellisuutta hieman väsyneenä.

    Skaalaukset:
    T2B->leg/knee raises
    DU->tupla määrä SU

  • Jalkabodaus 7 Strength

    Hipthrust
    3x 2× nousu v1

    3x 6-8
    NHC
    Pistoolikyykky

  • WOD Workout

    RX
    AMRAP x 8 MINUTES
    35 Double Unders*
    5 Push Jerks @ 75% of 1-Rep
    *Option for Unbroken.

    SCALED
    AMRAP x 8 MINUTES
    70 Single Unders
    5 Push Jerks @ moderate
    RPE 7

    GOAL : 5+rounds

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 As w/Light Weight
    5 Ts w/Light Weight
    5 Ys w/Light Weight
    10 SLOW Arm Haulers
    1:00 Foam Roll or Couch Stretch
    -Rest as Needed b/t Sets

  • Clean & jerk technique Workout

    4x 2 clean pull + 2 hang power clean + 2 push press