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

  • Lauantai 1.1. Workout

    Partner ”Holleyman 2”
    40 rounds
    5 Wall ball
    3 Bar over burpee
    1 Power clean

    You go round, I go round

    Treeni+:80/55kg, Treeni: 60/45kg, Hiki: 50/35kg

  • Endurance Hellu ja Eeva Workout

    mod. ”Helen” + mod. ”Eva”

    3 rounds: ”Helen”
    1600m Bike / 800m Row
    21 Kb swing (24/16)
    12 Pull-up

    5min Rest

    5 rounds: ”Eva”
    3200m Bike / 1600m Row
    30 Kb swing (32/24)
    30 Pull-up

    Cap 75min.
    (Tulos: kokonaisaika sekä tulos ”Helen” osasta)

  • Torstai 23.12. Strength

    5x2 hang snatch (below knee) + 1 snatch @ 70-80%

  • Torstai 16.12. Workout

    Hiki:
    Hspu practise

    Treeni:
    Every 2:30 min x 6
    8-12 Hspu
    4-6 devils press 22,5/15kg
    Round Tc 1min

    Accessory
    Hiki:
    2-3 Rounds
    15 Unbroken Banded strict pull up
    12+12 Single arm half kneeling press
    12 Lumbar roll up
    6+6 Single arm Devils press

    Treeni:
    2-3 Rounds
    15 Unbroken Banded strict pull up
    12+12 Single arm half kneeling press
    12 Lumbar roll up

  • Dips Workout

    Dips
    4x8r
    Go every 90s.
    Any variation(Ring dips, Fixed dips, Bench dips)

  • PART 2: “BOOM BOOM POW” Workout

    For Time:
    30 Dumbbell Thrusters 22,5/15kg
    70/50 Calorie Row
    150 Double Unders / 225 Single Unders

    Tc 15min

    [Kilos = 22.5/15]

    *Score = Time it takes to complete the workout

  • Functional Sunday Part 6 Workout

    EMOM 8
    1) 10 Hanging Knee Raises + Max Hanging
    2) Rest

    4 SuperSETS:
    A) DB/KB Shrugs x8-10 (1sec hold on top)
    B) DB Lateral Raises x8-10
    90sec Rest

    4 Rounds YGIG
    30 sec DB’s Bicep Curl (*
    30 sec Plate Carry (Elbows 90 °)

    *1st) Palms Up
    2nd) Palms Down
    3rd) Hammers
    4th) Zottman Curl

    FOR TIME
    Double Unders
    50-40-30-20-10
    Plank
    40-45-50-55-60 sec
    (Single Unders 100-80-60-40-20)

  • "Double DT" Workout

    10 rounds for time:
    12 Deadlift
    9 Hang power clean
    6 STOH

    (Rx: 50/35kg)

    Time cap: 25min

  • Strength Strength

    Romanian DL ( 15 mins )

    3 x10reps
    - perfect form
    - each set should be challenging
    - stay within 10% difference comparing to the weight of the first set
    - 2-3 mins rest btw sets

  • Gymnastic Workout

    Kipping complex 5 sets
    1-3 strict pull up + 1-5 Kipping pull up
    Upgrade: 1-3 strict c2b + 1-5 Kipping c2b + 1-3 bmu
    Scale: 3 kip swing + 1-3 half way Kipping pull up

    Holds:
    EMOM 10
    1. Pull up top hold 10-30sec
    (Upgrade front lever (Bar tucked))
    2. 10-15sec dip top hold + 10-15sec dip bottom hold
    - rings/ between boxes

    4 rounds of volume!
    20 Band pull down (stick + Band)
    30 banded triceps, fast reps