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

    GYMNASTIC CONDITIONING

    15min EMOM:
    1) 5-15 C2B (anyhow)
    2) 5-10 HSPU (deficit)
    3) 8-14 Pistol Squat (alternate legs)

    RPE 3-4

  • BACK SQUAT Strength

    Back squat

    5-5-4-4

    E3MOM / 1-2 REP IN TANK

  • Skills Workout

    Valitse 2 taitoliikettä 15x E90s treeniin

    Esimerkkinä:

    1) Hspu
    2) Pistoolikyykky
    3) Kevyt kone n.45s

    -Mukavat toistomäärät

  • 170322 Torstai B Workout

    Death by DB hang snatch & burpee over DB
    Every minute on the minute:
    10 DB hang snatch 22,5/15
    Burpee over DB

    Start with one burpee and add one rep every minute. Continue until you fail finishing the amount of burpees.

  • 270622 Maanantai Strength

    DELOAD WEEK

    "Bodybuilding"

    A) Tempo squat
    3x8 (2020) @40-50%

    B) 3 rounds for quality
    10 stiff legged deadlift
    10 DB press
    8+8 one arm ring row
    Moderate weights on the movements

  • Antti Workout

    For time 10 rounds:

    9 x deadlift (rx 81 kg/ 55 kg)
    9 x shoulder to over head (RX 43 kg/ 25 kg)

    Time cap 30 minute

  • Push Jerk Triple Strength

    WEIGHTLIFTING

    Push Jerk Triple
    EMOM x7

    RPE 3+ to 4, add loading by feel. Not all out.

  • E7MOM x4 (28min) Workout

    CONDITIONING

    E7MOM x4 (28min)

    Run 800m + remaining time Airbike for calories

    RPE 3, this is not all out but with repeatable pace!

    There is no rest time between rounds. Keep a steady pace. You score is total calories.

    RPE 3

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    50-40-30-20-10 cal Airbike
    10-20-30-40-50 cal Row

    RPE 3 to 4, go by feel

  • 4 rounds, 20sec ON, 40sec OFF Workout

    GYMNASTIC STRENGTH

    4 rounds, 20sec ON, 40sec OFF

    1) Ring Support (shoulders in external rotation) video
    2) Chin over Bar
    3) Hollow Hold video
    4) Bottom of OHS (light loading or empty bar or broom stick)

    RPE 3+ to 4

    Target: perfect form only! Tailor the time if needed.