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

  • Intervals Workout

    1.

    3rounds:

    10/8cal echo
    10 hspu / or push up
    10 ttb

    rest 2min between rounds
    .

    2.

    3rounds:

    10/8cal ski
    3 rope climb / scaled 2 rope climb
    10m hs walk / or 3 wall walk

    rest 2min between rounds

    Target under 2-2,5min / rest as needed between 1&2 / kiihtyvä tahti molemmissa osioissa.

  • EMOM x 32 Workout

    EMOM x 32

    1) bike
    2) 1-5 wall walk
    3) ski
    4) 1-3 rope climb

  • Ke 21.8.2024 penkki Strength

    Penkki 2x3x92,5%

    Ojentajat taljassa/kumpparilla 5x10-15

    Vipunostot sivuille 2x30

    Band-pull-aparts 2x50

    Kiertäjät kyljellään 3x20 / käsi

    JUSSIN SYNTTÄRI-SPESIAALI 🎁🥳👴🏻
    -vasarakääntö (samaan aikaan) x20
    -hauiskääntö x20
    -hauiskääntö myötäotteella x10

    Kierros aina yhteen putkeen nauttien nuoruuden viimeisesti hetkistä!!

    Yhteensä 3 kierrosta.

  • 10 rounds for time Workout

    100-m double-KB farmers carry (16/24 kg)
    3 wall walks

    scaled WOD
    10 rounds for time:
    100-m double-KB farmers carry
    3 inchworm + push-ups

  • Power clean + Hang power clean Strength

    6 sets @ 55-65% of 1RM PC.
    Rest 2-3min btw sets

  • Every 3:00 for 5 sets Workout

    200-m run
    7 pull-ups
    5 chest-to-bar pull-ups
    3 bar muscle-ups

    scaled WOD
    Every 3:00 for 5 sets:
    200-m run
    7 ring rows
    5 jumping pull-ups
    3 jumping chest-to-bar pull-ups

  • WOD Workout

    10x 3min

    A) 12/9 Cal+ 1kierros Cindy*
    B) 7 Boxin ylitystä + 1kierros Machoman**

    -Vuorotellen A ja B

    *5 leukaa 10 punnerrusta 15 kyykkyä
    **3 raakariveä 3 etukyykkyä 3 työntöä

  • Optional Gymnastics by Erik, Day 1 Workout

    Day 1
    Kipping practice

    Arch – L-sit snap 3 x 5 video

    Practice banded straight arm kipping for 5 min video
    -watch video

    Practice jumping to bar & straight arm kipping for 5 min do a bar muscle up if you can video
    -watch video

    Progressing kipping pull up for 5 min
    -try to progress to the highest pull you can
    -pull up high pull up c2b bmu

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    10-1 KBS @32/24kg
    1-10 GHD Sit-Up

    RPE 4

  • WARM-UP Workout

    3 rounds:
    10m Bear crawl
    10m 4-step walk video
    5 Tuck ups video + 5 V-ups

    15 Arch rocks video

    Banded Shoulder Flow video