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

  • GYMNASTICS INTERVALS Workout

    2-3 sets:

    20 c2b
    40 DU
    20 ttb
    40 DU

    rest 3min between sets
    .
    .
    SCALED 2-3 sets:

    8-12 c2b / or pull up
    40 DU
    8-12 ttb
    40 DU

    rest 3min between sets

    VALITSE TOISTOMÄÄRÄ JOKA TULEE 1-3 SETISSÄ, JOS PILKOT PIDÄ TAUOT LYHYINÄ

  • Mian WOD Workout

    🎭🧩🪁♣️
    Curox ygig

    500m laite
    30 Askelkyykky
    500m laite
    30 kyykkyä
    500m laite
    30 vuorikiipeilijä
    500m laite
    30 devils press
    500m laite
    30 seinäpalloa
    500m laite
    30 säkkirive
    500m laite
    30 linkkaria
    500m laite
    30 leukaa

  • Day 09.4 Posterior shoulder Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    Prone behind the neck press with wooden stick – Avoid lifting head or arching off the ground during movement. Perform within range, avoiding compensation (aiming to build to full range over time). Small weight can be added if form allows – 12 reps.

  • Day 07.3 Anterior shoulder Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds.

    Wall facing Ys + lift-off – Hands at clean or snatch width once overhead, depending on training focus – 7 reps.

  • Kipping / Butterfly pull up technique Workout

    Kipping / Butterfly pull up technique (1/3)

    E2MOM x4:
    1 set of pull up variation of your choosing (~5 reps / RIR 4+)

    Miten valita, mitä lähteä kehittämään?
    1) Jos olet vielä matkalla ensimmäiseen kippileukaan -> versio jumping kipping pull upista
    2) jos saat yksittäisiä tiukkoja / kippileukoja -> kipping pull up
    3) jos saat helposti 5+ kippi- ja tiukkaa leukaa ja haluat lisää voimaa -> C2B; jos tavoittelet CF-kisalavoja -> butterfly pull up
    4) jos saat helposti 5+ perhosleukaa -> lisää perhosleukavolyymiä tai perhos-C2B

  • Rest day Workout

    Kehonhallintaa ja ketteryyttä klo 18:00.

  • 10.11 Wod Workout

    Strict press
    3x 8-10 (40% 50% 60%)

    AMRAP 12

    12/10 Cal Bike/ Row
    HSPU 3-6-9-12-15 etc

  • Bench press 6x10 Strength

    Bench press 6x10

  • NBT Maxreps Workout

    2min On/ 1min Off
    3 rounds, Rest 3min between rounds
    (1-> 2 -> 3 -> 4 -> Rest)x 3

    1. 12 pistol squat + Max meters HS walk/shoulder taps
    2. 6 C&J @60/40kg + MR MU/C2B/Pull up
    3. 15/12 cal row + MR hspu
    4. 60 DU’s + MR Ring MU/ ring dips

  • Day 09 Workout

    No workout