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

  • EMOM12 Workout

    1. 30-50 DU
    2. 10-15 T2B
    3. 10-12/10-12 One arm DB push press @22,5/15kg

    Skaalaa treeni sen mukaan, että max työaika on 45sec.

  • MU Skills Workout

    Ring/Bar MU:
    2 x 5 Lantion avaus maassa
    3 x 3 Hips to bar/rings with box
    3 x 1-3 Box transition
    3 x 2-3 Jumping MU
    3 x 5 Kip swing
    2 x 1-3 Hips to rings/bar

    EMOM6-8
    1-3 MU

    Valitse itsellesi sopiva toistomäärä niin, että pystyt tekemään hyvällä tekniikalla kaikki sarjat.

    Voit tehdä myös 6-8 sarjaa ilman kelloa 1-2 MU.

  • Push and pull Workout

    Warm up 2 rounds:
    Prone snow angel 10
    Plate halo 10/10
    Dead to active hang with chin up grip 10
    Banded pull apart 10
    Bandel pull 10
    Ring face pull 10
    Scin the cat 2

    4 Rounds:
    1 legless rope climb / 2/2 Rope pull up
    30sec Rest
    4 Ring dip/Dip (telineessä) V.1-2
    1.30min Rest

    Legless rope climb ilman hyppyä.

  • Conditioning Workout

    EMOM 15

    M1 15 Pull Ups
    M2 12 Push Ups
    M3 8 DBL DB Box Step Overs

    @22.5/15
    Pull ups butter fly if possible

  • 5.12.2020 Strength

    Back Squat

    7 x 4 x 75-80 %

    SO 3:00

  • Strongman intervals Workout

    3 Rounds:
    1min Farmers carry
    1min Rest
    1min D-Ball clean/On to the box
    1min Rest
    1min Sled push/Yoke
    2min Rest

    Valitse farmari kävelyyn riittävän haastavat kahvakuulat tai voit tehdä myös kahvoilla. Kelkaan/yokeen paino mitä pystyt liikuttamaan koko intervallin ajan.

  • Deadlift Strength

    1x3x75%
    1x3x80%
    1x3x85%
    - 2min Rest
    - Dead stop lifts, no TnG

  • Midline Workout

    Accumulate 3 minutes

    Hanging L-sit

    Rest as needed between efforts

  • Conditioning Workout

    5 Rounds for time

    400m Row
    10 Hang Power Cleans
    10 Push press

    @60/42.5

    Or pick a weight that allows you to do UB
    NO DROP AND GO

  • Bench Press 2.1 Strength

    5-5-5-5-5

    Warm up to a challanging weigh and maintain that weight for all 5 sets.

    This is 4 week cycle, leave couple in the tank.

    Sets every 2:30min