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

  • WOD Workout

    EMOM x 21 MINUTES
    MIN 1 - 40s Cal Bike/Row/Ski
    MIN 2 - 40s Alt. DB Goblet Lunges
    MIN 3 - 40s Strict Handstand Push-Up (can be multiple small sets)

    HSPU Options: Pike Push-up,Box HSPU, DB Strict Press

    3 SETS*
    AMRAP x 2 MINUTES
    15 DB Curls
    15m Gun Walk with Plate
    -Rest 1:00 btw Sets-
    *Pick up where you left off

  • 291222 Torstai Workout

    DELOAD WEEK

    A) Ring muscle-up technique

    B) 3x 2-3 strict ring muscle-up
    Rest 1,5min

    C) Ring accessory
    On the minute for 9min
    1. 10-20s ring support hold
    2. 10-20s ring bottom hold
    3. Rest

  • EMOM 9 Workout

    1. Ring dip top hold 10-30sec
    2. Banded triceps 20 reps
    3. Tuck ups 10-15 reps

  • Core Work Workout

    From 10 to 1, for time:
    - Down & Ups
    - Hollow Rocks

  • Olympic Lifting 26-12-2022 Strength

    5-5-5-5
    Push Jerk

    *Start Light-Mod and build to Mod-Heavy.

  • STRENGTH Workout

    Every 2min x 10 sets:
    1-3 squat clean

    – Hold a challenging weight across all sets —
    around 60-100% of your 1-rep max.

  • Core w/ holds Workout

    WOD: 20s on - 10s off / EASY: 15s on - 15s off x8:
    a) hollow hold
    b) arch hold

  • OPTIONAL Workout

    2-3 rounds:

    10 GHD hip extension
    10+10 Db press
    10-20 banded pull apart

  • Ma 28.11.2022 maastaveto max1 Strength

    Maastaveto Max1

  • HS progression Workout

    1) HS progression
    - Wrist warm up
    - shoulder warm up
    - HS against the wall 5x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.