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

  • 30.12.2019 Workout

    Lämmittely:

    Takaolkapää jumppaa
    Kyykky liikkuvuutta

    Korkea Tempaus veto + Tempaus polvelta (2 sek pito polvella)

    2 x (2+1)x50%
    2 x (2+1)x55%
    2 x (2+1)x60%
    2 x (2+1)x65%
    2 x (2+1)x70%
    2 x (1+1)x75%
    2 x (1+1)x80%

    Tempaus
    1x80%
    1x85%
    1x90%

    Etukyykky

    2 x (3 sek laskulla) + 1

    2+1x65%
    2+1x70%
    2x(2+1)x75%

    Kulmasoutu 3 x 15+15
    Jalanostot penkillä 3 x max.

  • COOL DOWN Workout

    5min Row/Airbike with nose breathing only

    1-3 Skin the Cat video

  • Skill Day Workout

    Skillday

     
    Work on your weaknesses for 20-30min.

    2-4 rounds, rest as needed, RPE 2-4, go by feel

    1) 1-3 Skin the Cat video
    2) Single Arm Handstand Hold video
    3) 5+5 Single Leg Box Jump
    4) 10-20 Crossbody Hollow Pull-Down video
    5) 5+5 Single Leg Double KB Row video
    6) 10-30cal Machines or DU

  • Olympic 2.1 Workout

    (A)
    Slowmo pull + fast under
    (B)
    Squat clean 1RM

  • WOD Workout

    3 Rounds for time:
    12 Burpees
    12 DB Front Squat 2x22,5/15kg

    Rest 5min + Repeat

    Time cap: 18 min

  • Strength Strength

    Front Box Squat: Build to a heavy set of 3 in 5 sets. Rest 2mins btw sets
    - Regular Stance
    - Parallel Box
    - Sit Back on the box slightly - no touch n go
    - Control Eccentric/Explode through concentric range of motion

  • EMOM 20 + CORE Workout

    EMOM 20:

    15 Thruster 25/30kg

    15 (Kipping )Pull up/ Ring row

    15 KB Swing 20/32kg

    REST

    .

    CORE:

    3 rounds:

    15 Slamball

    60s Weighted plank

  • "Omatoiminen WOD" Workout

    C.
    3 Rounds:
    25 Overhead Squats
    15 Chest to Bar Pull-ups
    25/18 Calorie Row
    15 Burpee Box Jumps

    Time cap: 20min.

    Rx: 35/25kg
    Masters: 30/20kg
    Scaled: 25/17.5kg

  • Morning Intervals Workout

    With a Partner

    A) 10min BikeErg

    Rest 1min

    B) 10min SkiErg

    Rest 1min

    C) 10min Row

  • Team WOD Workout

    For Time (with a Partner)
    200 Box Jump Overs @60/50cm
    150 Wall Balls @9/6kg
    100 Ground-to-Overheads @50/35kg
    75 Bar Over Burpees
    50 Pull-Ups
    *Partition the work above any way
    Buy-In/Cash-Out: 30m HS Walk/Bear walk (each)