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

  • 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

  • Metcon Day Workout

    For time:
    5-4-3-2-1
    Squat Clean @70% of 1rm C&J.
    Jerk

    RPE 4

    First 5 Clean, then 5 jerks...finally 1 and 1. Scale if needed.

    Rest 5min

    3 rounds for time:

    7 Bar MU
    14 Double DB GTOH 22,5/15kg
    21 GHD Sit-Up

    RPE 4

    DB GTOH: one side of the DB must touch the floor. Get them overhead anyway you want. Try to hit all reps unbroken. Scale if needed (reps, movements)

    Rest 5min

    3k Row

    1000m RPE 2-3
    1000m RPE 3-4
    1000m RPE 2-3