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

  • Gymnastic strenght Workout

    EMOM 15:
    1) 20-30sec Top of dip hold (thumbs turned out)
    2) 20-30sec Ring row hold L-arm
    3) 20-30sec Bottom of dip hold
    4) 20-30sec Ring row hold R-arm
    5) Rest

  • Gymnastics Workout

    3 rounds for time:
    50 DU
    30sec HS-hold
    15 Pull-ups
    30sec HS-hold
    15 T2B

  • WOD Workout

    5 Rounds for time
    8 Power Snatches @40/30kg
    8 Bar facing burpees
    2 Rope climb

  • Strength Strength

    Overhead squat 3x6, 2x3

  • 4.11.2020 Workout

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko
    jumppaa, omatoimisesti:

    10m+10m walking lunge oh, lintti
    10 goblet squat, lintti
    5 + 5 side plank, hold 10 sec

    1-2 kierrosta:
    5 takakyykky
    5 kyynärpäät C-kirjain - tanko niskassa
    5 vapu niskasta
    5 työntö otsalta, lähtö päkiöiltä
    5 panda pull nivuselta rive-ote
    5 rarive nivuselta
    5 korkea ty-veto

    PANDA PULL TASKUILTA + RARIVE TASKUILTA
    4[2+1]@50-65 ty-% (pal. 2min)

    TY-VETO + RIVE + TY
    5[1+2+1]@70 - 80 ty-% (pal.3min))

    RATE POLVELTA + SNATCH BALANCE

    3[1+2]@50-60rate-% (pal. 2min)

    KORKEA TE-VETO POLVELTA, (pukit/lintit)
    3@90, 95, 100, 105 te-% (pal. 3 min)

    VAPU 3x3@70 vapu-% (pal. 2min)

    Oheisharjoitteet 2-3 kierrosta:
    10 KULMASOUTU TE-OTE, tanko
    10+10 BULGARIAN SPLIT SQUAT
    10+10 TARJOILIJAKÄVELY, kk/kp/lp

  • Strength Strength

    EMOM10: a) 5 tng clean b)5 push jerk
    Amrap 5': rope climb

  • Extra Credit 04-11-2020 Workout

    DB Hammer Curls: 3 x 12-15. Rest 60s.
    +
    - World's Greatest Stretch x 5 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Conditioning 01-11-2020 Workout

    5 rounds for time;
    10 Cal Row
    8 Box Jump w. Step-down
    6 Burpee Pull-up

  • Strength Strength

    Ring dip 4x6

  • HS Walk Workout

    • HS walk 5 min play time
    • Off the wall starts
    • Go for ME length if feels good.