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 Workout

    use -10 min to practice/go through k. pull up/c2b/butterfly
    then...
    EMOM10
    3 burpees to target + ub set of k. pull up/c2b

    • max 40 s work/min
    • choose reps you can maintain unbroken whole emom

  • WOD Workout

    AMRAP 8mins
    15 Push Press @50/35kg
    15 Sumo Deadlift High Pull @50/35kg
    Goal: 3+rounds

  • 140922 Keskiviikko B Workout

    For time
    60-45-30 double under
    21-15-9 push press 50/35
    15-12-9 box jump 60/50

  • wod Workout

    Every 5:00 x 5 rounds:
    12/15 ergo
    12 hang power cleans (35/50 kg)
    15 lateral burpees over the barbell
    12 alternating front-rack lunges (35/50 kg)

    Scaled WOD
    Every 5:00 x 5 rounds:
    7/10 calorie ergo
    12 hang power cleans (15/20 kg)
    8 burpee/up down
    12 alternating lunges

  • EasyWOD 15.8.2022 Workout

    Voima
    E2MOM, 4 rounds
    12 DL w/2kb's

    WOD
    For time: 
    12-9-6-9-12:
    goblet squats
    12-9-6-9-12:
    Calorie ergo

  • 22.8.2022 Workout

    HEAVY+++ WEEK 13/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP / PISTOL SQUAT

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    3[1+1]@MAX pal 2min

    PWR CL + PWR CL Blw Kn
    1+2@up to 60%, 1+2@65%, 3[1+1]@71%, 1+1@76%, 1+1@81% pal 2min

    CL PULL
    4@71%, 3x4@91%, 1-2x4@100% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 1-LEG SEATED CALF RAISE, DB/KB
    4 KNEELING HAMSTRING CURL, banded
    8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE

  • Snatch Strength

    Build up to a single heavy lift from blocks – set the blocks up so the bar is about knee height.

  • WOD Workout

    EMOM 12 mins
    odd min: 15 wallball @9/6kg
    even min: 20 abmat sit up
    Scale reps if needed so you can fit into 40-45" work in each interval

  • Clean Strength

    5 sets of Squat Clean
    Rest 2-3min btw sets.

    Set 1: 3 @70%
    Set 2: 3 @75%
    Set 3: 3 @75%
    Set 4: 2 @80%
    Set 5: 2 @85%

  • Gymnastic Workout

    3 rounds:
    10-20sec pull up 90 degress hold (halfway)
    Rest 60sec
    8-12 pike box hspu (knees or feet on box/ Deficit)
    Rest 60sec

    3 rounds for quality
    1min handstand hold/ handstand walk practise
    8-12 alt pistol squats
    8-12 weighted hanging knee raises