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 Workout

    4 rounds for quality

    10 crossover singles/ 20-30 DU
    10 alt. pistol squats
    10 ring row
    10 + 10 crossing v-up

  • Clean & Jerk Strength

    7 sets of Clean & Jerk
    Set 1: 3 @70%
    Set 2: 2 @75%
    Set 3: 2 @80%
    Set 4: 1 @85%
    Sets 5-7: 1 @90%
    - Rest 3min btw sets.

  • Pe 14.7.2023 maastaveto Strength

    Pendlay Row 5x5x30-40%

    Maastaveto 2x8x72,5%

    Suorinjaloin mave yhdellä jalalla 3x8-15 / jalka

    Jalan loitonnus kumpparilla 3x20 / jalka

  • Oheiset Workout

    3x 8-10

    Raakaleuka
    Vipunosto taakse
    Lapapunnerrus

  • WOD Workout

    RX
    4 x 4:00 work, 1:30 rest
    20/15 Cal Bike/Row/Ski
    15 Toes to Bar
    10 Front Rack Alt. Lunges @60/43kg
    Max Ring Muscle-Ups/Bar MU/ Chest to Bars in Time Remaining.

    SCALED
    4 x 4:00 work, 1:30 rest
    15/12 Cal Bike/Row/Ski
    15 V-Ups
    10 Front Rack Alt. Lunges @ light
    Max Up-Down Pull-Ups in Time Remaining.
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 10/10 Seated Single Leg Lifts
    MIN 2 - Band Tricep Stretch
    MIN 3 - :45 EZ Jog (Nasal Only Breathing)

  • Snatch from high hang 5x2 Strength

    Snatch from high hang, 2-2-2-2-2

  • High Hang Clean Strength

    4 sets of:
    2 High Hang Cleans
    - Don't drop the barbell
    - Build to days heavy double
    - Rest 2min btw sets.

  • WOD Workout

    RX
    4 SETS
    10-8-6
    Front Rack Alt. Lunges @52/3kg
    50-40-30
    Double Unders
    -Rest 2:00 btw Sets-

    SCALED
    4 SETS
    8-6-4
    Front Rack Alt. Lunges @Light
    60-50-40
    Single Unders
    -Rest 2:00 btw Sets-
    (Score is Slowest Set)
    * RPE: 8

    Total timecap: 20 mins

  • Kb flow Workout

    WOD: EMOM20 / EASY: 2 x EMOM8 - rest 2 between
    American kbs
    squat kbs
    snatch, right
    OH kneeling to standing
    American kbs
    squat kbs
    Snatch, left
    OH kneeling to standing
    Tater squat
    Curtsy lunge, left & right

    Target: RPE 7-8, good quality movement.

  • Strength 12-07-2023 Workout

    PERFORMANCE
    EMOM x 8 MINUTES
    3-5 Strict Chest to Bars

    FITNESS
    EMOM x 8 MINUTES
    4-6 Partner Assisted Pull-Ups

    (Week 2 of 9 Gymnastics Cycle)