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

  • Takomo Build It #27 Workout

    8-10-12-10-8

    Tempo goblet squat 3 sec down, 3 sec pause at the bottom @heavy KB/DB
    rest 30 sec
    tricep extension with barbell
    rest 30 sec
    "rope rows"
    rest 30 sec
    Abmat sit-ups with wall ball
    rest 30 sec
    Bicep curls with barbell
    rest 30 sec
    Vipunostot
    Rest 1 min

  • Kehonhuolto Workout

    Jännitys-rentoutus venytykset pareittain

  • Engine bias - Viikko 5 (2/3) Workout

    For time:
    50-40-30-20-10
    Wallball shots 20/14lb
    Calories bike

    Suora, keuhkoja stressaava harjoitus. Tarkoitus on taas tehdä “laadulla täysillä” eli hyvää tasaista suoritusta haetaan. Tavoite on, että wallballit tehdään putkeen ja pyöräily otetaan tasaisemmin, kiihdyttäen loppua kohti. Rauhassa siis liikkeelle ja 30 tai 20 kierroksella yritä lyödä vähän vauhtia lisää. Skaalaa pallon painosta, maalin korkeudesta tai toistomäärästä esimerkiksi näin: 42-32-24-16-8.

  • Onsdag 13/3 2019 Workout

    A: Dead Lift heavy 5 reps of today

    B: 5rft
    6 strict pull ups
    6/6 single arm dB push press
    12 rkb swing

  • Every 90sec for 15min (2rounds) Workout

    1) 15/12cal Row + 7 Power snatches
    2) 7 Burpees + 7 Pull-ups
    3) 15/12cal Row + 7 Thrusters
    4) 15 Hollow rocks + 15 Superman rocks
    5) Rest

    Barbell 43/35kg

  • Snatch drills Workout

    Different kind of drills for pulling and catching.

  • 12.3.2019 Strength

    Snatch, heavy single

    (1x2@70%, 1x2@75%, 1x2@80%, 1x1@85%, 1x1@90%, competition starting weight)

  • 11.3.2019 Session One Workout

    60 minutes Basic Endurance

    10 minute Row
    8 Bar MU
    max reps UB strict HSPU
    10 minute ski
    5 Ring MU
    20 pistols alt.

  • 3/12/19 Workout

    Warm up(0:00-8:00)
    100m run
    active spiderman
    walking samson

    heel grab
    knee grab

    cradle
    walking front kicks

    straight leg bear crawl
    side lunge

    100m run

    Mobility(8:00-12:00)
    1:00 min pigeon pose
    :30 sec chest stretch

    Pointers/Skill(12:00-17:00)
    abmat sit ups-full r.o.m
    pull ups-long hollow body, active shoulders use hips if you kip
    Prep: 10 scap pull ups, 5 Kip's, 1-3 strict pull ups

    Fittrain(20)
    On the 10:00, repeat 2x
    800m run
    20 abmat sit ups
    20 ring row/challenge up-pull ups/c2b
    Record your slowest round

    Opt(12)
    Iso-core
    3x10
    upright row
    curls
    tricep kickbacks
    plank taps
    1600m walk/run
    5x5 bk+hip ext

    Finisher
    30-t-raise
    60 rtw
    30 band pull aparts
    1:00 min IT stretch per

  • Endurance WOD Workout

    10 rounds:
    20/16 cal ski
    8 push ups
    12 sit ups
    1 min rest