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

  • 10.1.2024 SPLIT SQUAT Strength

    PUSH PRESS + SPLIT SQUAT
    *split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
    4x[4+6 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~58-68% jerks

  • Deadlift Strength

    Deadlift
    3x8

    3+ reps in tank

  • Gymnastics 20-01-2024 Workout

    4 SETS
    3 Kip Pull-Ups + 2 Kip Chest to Bars + 1 Bar Muscle-Up
    OR
    3-6 Kip Swings + 2 Partner Assisted Strict Pull-Ups + 1 Partner Assisted Strict Chest to Bar

    • RPE 5
    • Done as unbroken complex each set

  • Keskiviikko 17.1.24. FN Workout

    Warm Up
    3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
    then
    40m bear crawl
    20m inch worm
    10m lizard walk
    10m crab walk
    20m lunge walk
    40m sivulaukat (2x10+10m)
    then some mobility prep and start workout

    Gymnastic Strenght
    2x.20-30 ring dip or push up hold
    2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
    2x.20-30 handstand hold
    then
    3-4 sets of 4-8 strict ring dips or ring push ups
    3-4 sets of 6-10 strict chin ups / weighted chin ups
    3-4 sets of 4-6 wall facing strict hspu
    3-4 sets of 16-20 bicycle crunch + 8-10 side plank hip touches R/L
    rest as needed

  • WOD 17/01/24 Workout

  • "Hamster Wheel" Workout

    5 rounds for time:
    30 DU
    15 KBS (US) 24/16kg
    10 T2B
    10 Burpee Box Jump Overs 60/50cm

  • Rowing & Box Jumps Workout

    With Partner For Time:
    3000m Row
    Every 2:30 complete:
    10 Alt. Box Jumps 60/50cm

  • NBT Onnea matkaan Workout

    You Go I Go


    4 rds for time TC 15 min

    8 MU / 8 burpee C2B 

    16 Fron rack reverse lunge
    60/40 kg
80 DU
16 cal ski
    

    REST 3 min

    4 rds for time TC 15 min

    10 shspu 

    20 heavy WB 
 Rmu/ Ring dips 

    16 Goblet squats 32/24kg

    REST 3 min

    4 rds for time TC 15 min

    2 Rope 

    20m hs walk / 40 Shoulder taps 

    10 Power Snatch 40/60kg

    20 T2B

  • 14.1.2024 EasyWod Workout

    AMRAP 15, With Partner

    Athlete A ) Row Calories AMRAP

    Athlete B ) Perform 1 Round :

    15 Push-Ups
    15 Kettlebell Swing
    15 Ring Rows
    15 Lunges, Each Leg

    Then Change

    Score : Total Calories

  • BASIC CONDITION Workout

    For time with a partner:
    80cal ergo
    80 KB swings
    80 KB walking lunges
    80cal ergo

    Scaled WOD
    For time with a partner:
    60cal ergo
    60 KB swings
    60 walking lunges
    60cal ergo