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

  • Build it Workout

    Tabata: ball throws, half kneeling

    3 rounds
    5+5 single arm cuban press
    10 windshield wipers
    30m pinch grip carry

    3 rounds
    10+10 side plank rotations
    8+8 crossing leg box step up
    20-30sec pinch grip hold

    Tabata: shrimp abs

  • Long Endurance Workout

    EMOM x32-40

    1) bike
    2) 4-6 bmu / 4-8 pull up
    3) bike
    4) 1-3 rope climb

    Target Pk2 / easy pace bike

  • BBC Weightlifting Workout

    CLEAN


    Every minute on the minute for 10:00 minutes of:
    Halting clean + Clean.

    Moderate weight. Add weight every 2-3 sets if the lifts are good.

    ___



    SPLIT JERK

    

5-7 sets of 3 “Touch and go split jerks”
    5-7 Sets of 2 “Split jerks”

    Weight should be moderate to heavy, but controlled

    

FRONT SQUAT



    Tempo front squat, sets of 2.
    8s descend, 8s ascend
    5-7 minutes.

    Tempo front squat, sets of 2.
    6s descend, 6s ascend
    5-7 minutes.

    Tempo front squat, sets of 2.
    4s descend, 2s ascend
    5-7 minutes.

    Tempo front squat, singles.
    2s descend, max effort speed up
    5-7 minutes.

    Start with empty barbell and keep adding weight each set.

  • NBT Workout

    3 min ON - 1 min OFF
/ 2min Rest between sets
    3 rounds

    1)
6 C2B /pull ups
    8 HSPU
    
10 WB

    12 T2B

    2)
3 RMU / 6 ring pull ups

    30 DU

    10 DB snatch ( pick heavy)
    6 DL

    
3) 
1 legless rope climb / rope climb

    10 box jump over

    10 Single arm DB thruster

    5-10 m HS Walk

  • WOD Workout

    YGIG 20min laadukkaasti

    6x 12m viivajuoksua
    UB-sarja Hspu (v1)

  • Torstai 4.1.24 BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    15 hip bridges
    10 hr push ups
    10 ring row
    :20 Side Plank Hold R/L
    then skill/warm up lift check and start working sets

    Strenght (20 min)
    4 supersets
    Floor Press x 10 reps + Hardened ring row x 10 reps@building in weights
    rest 2-3 min bwn sets

    Intervals, alt time with partner full round
    4 sets for both
    15/12 calories row, ski or air bike OR 13/10 cal air bike
    then perform 1 unbroken set of push ups/american kbs (reps must be bwn
    15-25 so scale it that way) 2x swings and 2x push ups. Do same movement twice before going other. Go hard but not all out!

  • For Quality // Erg, push-up and ring rows 2.0 Workout

    For quality (30 MIN)

  • "Quadsimodo" Workout

    35-25-15-5 reps of:
    - Cal Row
    - WB 9/6kg
    - Box Step Ups 60/50cm

  • Lepopäivä Workout

    Rest day - what did you do?

  • 22.12.2023 Workout

    LIGHT-MAXIMAL WEEK 10/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
    3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
    4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
    30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

    kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

    video: CHIN-UPS feet assisted

    video: HAND RELEASE ESSENTRIC PUSH UPS

    SNATCH *lähestyminen 20min
    2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100+%, rest 2min

    tauko 10min *ota evästä

    CLEAN + JERK *lähestyminen 20min
    2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

    TAI

    2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min