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

  • Strength Workout

    1a) DB Neutral Grip Floor Press in Bridge: 4 x 8. Rest 30s.
    1b) Elbow out Landmine Rows: 4 x 8-10/side. Rest 30s.

    Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count)

  • SPEED + EMOM 20 Workout

    Every 90s:

    Parin kanssa vastuskuminauhajuoksu5x 10m

    .

    EMOM 20: 20s ON/ 40s OFF

    1. Jumping Lunge

    2. Push up with a clap

    3. Lateral Box Shuffle

    4. V-up

    5. Rest

  • WOD Workout

    For Time with a partner
    (You go, I go)
    100 Burpees
    75 Pull-Ups
    50 Pistols
    25 Power Cleans @60/40kg
    12 Rope Climbs

    TC: 20'

  • Strength Strength

    Power jerk 5x3

  • Extra Credit 09-03-2020 Workout

    Crossbody Carry - 6:00 x Max 30m sets
    - Switch sides every 30m

    Worlds Greatest Stretch x 20-30s each pose

  • Pistol squat for quality Workout

    OTM 10 min
    Pistol squat 2 - 8

  • Engine bias, viikko 10 - harjoitus 2. Workout

    ”Bergeron beep test”

    Metcon (reps)

    EMOM for as long as possible
    7 Thrusters (35/25 kg)
    7 Pull-ups
    7 Burpees

    ”Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute.

    Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.”

    Tämä on vauhtikestävyyttä sekä maksimikestävyyttä mittaava harjoitus. Tavoittele sellaista räätälöintiä, jossa saat tehtyä thrusterit ja leuat putkeen sekä että ensimmäiset kierrokset olisivat valmiita siinä noin 45s. nurkilla. Tavoite on saada ainakin 10 kierrosta, joten harkitse räätälöintiä jos epäilet tämän saavuttamista.

    Räätälöidyt variaatiot harjoituksesta:

    5 Thrusters
    5 Pull-ups
    5 Burpees

    Tai

    3 Thrusters
    3 Pull-ups
    3 Burpees

  • Perjantai 6.3. Workout

    Mobility/Open gym

  • "Team Barbara" Workout

    Teams of 2
    AMRAP 20:
    20 Pull-ups
    30 Push-ups
    40 AbMat Sit-ups
    50 Air Squats

  • Handstand / Handstandwalk practice + HOLDS Workout

    20 MIN HANDSTAND/ HANDSTANDWALK PRACTICE

    .

    HOLDS

    3 rounds:

    30-40s chin up hold

    20-30s Dip hold (bottom positon)

    30-40s Hollow hold (alaselkä ei saa irrota maasta!)

    30-40s Active hang