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

  • Voimisteluliikkeiden harjoittelua Workout

    4 kierrosta:

    Pistol Squat Progressions x 4 reps each leg ( renkailla tai teline )
    Handstand Holds or Walks (freestanding or supported) x 30 seconds
    L-Sits x 30 seconds ( boxilla tai renkailla )
    Squatted Strict Ring Muscle-Up Transition x 4 reps ( alkaa mupin loppuasennosta, tehdään siis aluksi takaperin )
    Ja tosiaan jos ei mene nämä mupit putkeen tai edes sinnepäin niin ei pidä luovuttaa vaan tee tästä silloin laadukas ojentajareeni ja avusta liikettä jaloilla maasta enempi!! :)

  • SSSS Saturday Workout

    Szombat :

    AMRAP (with a Partner) in 30 minutes
    5 Rounds of:
    Minute 1: max Wall Ball @9/6kg
    Minute 2: max T2B
    Minute 3: max Box Jumps@ 60/50cn
    Minute 4: max Push Presses @40/26kg
    Minute 5: max cal Row /burpees
    Minute 6: Rest

    Both partners work at the same time and the score is the total reps done together by both persons in each min.

  • CF Open 16.3 Workout

    7 min AMRAP
    *
    RX
    10 Power snatch 35/25kg
    3 Bar muscle-up
    *
    Scaled
    10 Power snatch 20/15kg
    3 Jumping CTB

  • Partner WOD Workout

    Partner WOD

    Part 1
    For time
    80 cal row/ partner hold BB overhead 95/65
    20 PS 95/65
    10 bar facing burpee
    20 thrusters 95/65
    40 DU (120 singles)
    20 HS 95/65
    * Switch out anytime, if partner drops bar from OH, then must switch with partner rowing

    3 minute rest

    Part 2
    4 minute time cap
    40 box jumps 24/20
    40 Squat cleans 95/65

    3 minute rest

    Part 3
    6 minute AMRAP
    30 WB 20/14
    30 T2B
    30 KB swings 53/35
    30 slam balls 20/15
    * If you are competing WOW, then wall balls are done with slam ball 20/15, and K290 instead of T2B

  • Endurance - bike race Workout

    In teams of 2 for time:

    200/150 cal assault bike

    Partner A: assault bike
    Partner B: EMOM 8 med ball clusters 9/6 kg
    Alternate positions every 2 minutes.

    Rest 3 minutes.

    Then complete the following. Share the reps.

    30 burpee box overs
    40 weighted sit ups
    50 KB swings (heavy) 28/20 kg

    40 min time cap.

  • Bodyweight workout Workout

    3 rounds For Quality:

    Fitness:
    30'' Front Lever Progressions

    3-7 Pushups

    5-9 King Kong Squats

    25'' Side Plank L

    3 Wall Walks

    25" Side Plank R

    Advanced:
    30'' Front Lever Progressions

    10 Alternating Pistols

    3 Bar Muscle-Ups

    25'' Side Plank Left

    3 Wall Walks

    25'' Side Plank Right

  • Lankkupenkki + Kapea ja Leveä ote Strength

    Lankkupenkki 5 x 2 50% alas hitaasti, pompulla ylös nopeasti. Aseta lankku pitkittäin rintalastan päälle (helpottaa pompun tekemistä, voi tehdä ilmankin jos paikat kestää)

    5 x 5 Kapea ote 50 - 60 %
    5 x 5 Leveä ote 60 - 70 %

  • Energy Systems Tester 4 x 30'':30'' Workout

    Row @ 110% 30 seconds work, 30'' rest.

    Record the distance in meters for each of the 4 rounds of work.

  • Mobility / Movement Pep Workout

    Segmental Rolls upper + lower
    dynamic sprint style warm up
    mixed crawls and locomotion

    SOD:
    Post assisted pancake - pull yourself forward using post. keep neutral spine. Hold minimum 1 minute. keep legs externally rotated and toes facing up. Set up under rack to be out of way for next class

  • Barbara Workout

    5 Rounds for time
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats