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

  • Push, pull & row Workout

    EMOM24:
    a) 5 strict (weighted / bodyweight / assisted) chin up up (vastaote) + 5 bb bent over row (myötäote)
    b) 1-3 wall walk / 2-6 feet on box wall walk
    c) 6-12 cal row
    d) rest

    Huomioita:
    - Leuat & bent over row: Pyri valitsemaan painot/variaation leukoihin niin, että pystyt pysymään samassa / siirtymään haastavampaa painoon treenin edetessä kuin toisin päin.
    - Wall walk: pidä keskivartalo sekä jalat tiukkana, älä päästä polvia koukistumaan kiivetessä

    Rasittavuus: RPE 7

  • WOD 02/02/24 Workout

  • Extra Credit 02-02-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS
    :30/:30 Half Pigeon on Box
    15 Glute Bridge-Ups + :30 Glute Bridge Hold
    100m EZ Walk
    -Rest as Needed b/t Sets-

  • Rengassoudut Workout

    Ring row
    5x8
    ”2min

  • Basic-Wodin amrap Workout

    10 min amrap

    2 Laps Kb carry
    15 knee raises
    2 Laps Kb carry
    7 Burpee to target

  • DUs and sit-ups Workout

    50-40-30-20-10:

    • Double-Unders
    • Sit-ups

  • 1.2.2024 EasyWod Workout

    Lower Body Mobility

  • Gymnastics / Skill Workout

    5 sets:
    0:15-0:30 Ring Support Hold
    5-10 Ring Kip Swings
    0:30 Hollow Hold
    - Rest 1:30 btw sets

  • BASIC CONDITION Workout

    32min EMOM (4 rounds)
    1.min KB snatch alt.
    2.min Goblet squat
    3.min KB clean & jerk alt
    4.min turkish get up (right)
    5.min Turkish get up (left)
    6.-7.min run 2min
    8.min. rest

  • 24.1.2024 SPLIT SQUAT Strength

    PUSH PRESS + SPLIT SQUAT
    *split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
    3x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks