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

  • Partner WOD Workout

    Partner WOD
    For time

    300m run (together)
    30 Calories
    60 Wall Balls
    60 Toes-to-bar

    300m run (together)
    30 Calories
    60 Burpee-Box Jump Overs
    60 Single Arm DB Hang Clean & Jerk

    300m run (together)
    30 Calories
    60 Pullups
    60 Push-ups

    300m run (together)
    30 Calories
    60 Single Arm Devils Press
    60steps Single Arm Overhead Lunges
    Time - ⏱
    +
    Max Calories until the clock hits 45minutes

  • Conditioning Workout

    Partnet Workout ( You GO , I GO)
    3 rounds
    30 Cal row/bike/ski
    30 kipping HSPU ( sc: box HSPU, or push up)
    30 Single KB box step over@24/16kg, 50cm

    3 rounds
    20 Cal row/bike/ski
    20 kipping HSPU ( sc: box HSPU or push up)
    20 Single KB box step over@24/16kg

    3 rounds
    10 Cal row/bike/ski
    10 kipping HSPU ( sc: box HSPU or push up)
    10 Single KB box step over@24/16kg
    Timecap : 32 mins

  • Gymnastic Triple Three Workout

    7 RFT:
    3 BMU
    3 Strict HSPU
    3 Kipping HSPU

    Scaled:
    5 C2B or 7 Pull-ups
    8 HSPU or 30s HS-hold

    TC15

  • Accessories Workout

    3-4 rounds for quality:
    5 (negative) dragon flag (straight leg / s.l. / bent knee) / toes to rack
    10 reverse hyper on a box
    10+10 s.a. db/kb side bend

  • BASIC CONDITION Workout

    30min amrap
    150-m jog (2 rounds käytävä/1 round pihalenkki)
    10 pull ups/ring rows
    150-m jog (2 rounds käytävä/1 round pihalenkki)
    10 push-ups
    150-m jog (2 rounds käytävä/1 round pihalenkki)
    20 sit-ups
    150-m jog (2 rounds käytävä/1 round pihalenkki)
    20 air squats

  • Intervals Workout

    Intervals
    4 Rounds:

    1-Minute : Max Cal Machine
    2-Minute : Max Rope Jump
    3-Minute : Max PC+J (70-75% From Earlier)
    4-Minute : Rest
    5-Minute : Rest

    Goal Is To Pick Reps Scheme You Can Maintain

  • Voima - Maanantai, tiistai Strength

    Uusi 12 viikon harjoitusjakso alkaa! Kesän aikana vahvistetaan keskivartaloa ja tasapainotetaan kropan puolieroja yhden raajan liikkeillä.

    Pääliikkeinä maastaveto leveällä otteella, leuanveto, etukyykky sekä lattiapenkki.

    Lämmittely 8 minuuttia
    1min ergo
    10 pystypunnerrus tangolla
    12 kulmasoutu tangolla
    14 askelkyykkykävely

    Lattiapenkki, 2 sek stop pohjalla
    3x8, RPE 6
    - Kuormaprogressio. Lisää painoa joka viikko.
    - Merkkaa tulokseen lattiapenkin paino.

    Avustettu leuanveto, istuen lattialta, myötäote
    3x8, RPE 8-9
    - Pidä kroppa liikkeen aikana mahdollisimman pystyssä.

    Bulgarian kyykky
    3x10, RPE 6

    Russian twist
    3x8-10 per puoli

  • HEAVY ONES (HANG POWER CLEAN) Strength

    RX
    In 20 minutes, establish:
    1 rep-max front squat
    1 rep-max hang power clean

    We will continue front squat strength next week!

    INTENDED STIMULUS
    Community Cup, Workout 3.
    Heavy lifting test relative to your capacity.
    You will have 20 minutes. Spend as much or as little time on each lift as needed.
    Partner up with a friend of similar ability and work through each lift.
    Take the barbell out of a rack for the front squat

  • Warm up Workout

    WU: AMRAP8:
    45s row
    5+5 perf. stretch
    8+8 miniband 1-leg rotation
    8 banded y-raise + press btn.

    miniband rot:

  • Emom 20’ Workout

    EMOM 20