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

  • Weighted pull-up 3 RM Strength

    Weighted pull-up 3 RM

  • 16.2.2019 Deload Cycle Workout

    40 minutes ski, row, bike, walk (pk sykkeillä)

    • mobility

  • 15.2.2019 CF Deload Workout

    Etukyykky 5x5@50-60% (tanko liikkuu kokoajan)

    Raakarive + suoraan käännöstä työntö

    6 x (1+1)@50-70%

    Tempaus, taskuilta

    6x2@50-65%

  • Skill WOD Handstandwalk strength Workout

    4 rounds EMOM

    min 1. 4-8 facepalms facing the wall
    min 2. 8-12 seated shoulder press
    min 3. 20 sec banded hollow hold

  • Strength Strength

    • 5-…-5 of:
    BB Shoulder Press
    5RM
    90% 5RM 5-5 reps

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:
    1800 m run or 1800 m ski
    60 med ball squats 50/40/30 lb
    100 sit ups

    Share the work. One works, one rests.

  • 8.2.2019 CF Workout

    Etukyykky kumeilla (mustat)

    5x5@60-75%

    Maastaveto 4x8@70%

    Työntö tolpilta

    5x3@65-80%

  • 2/7/19 Workout

    Warm up(0:00-10:00)
    200m run
    then
    10 pvc pass through
    20 sec bike-moderate

    10 pvc halo
    20 sec jing jang

    10 pvc strict press
    20 sec bike-moderate

    Mobility (10:00-15:00)
    1:00 min elevated child's pose
    :30 chest stretch per side
    1:00 min front rack stretch

    Skills/Prep(15:00-20:00)
    doubles/singles-keep wrist in front, controlled jumps
    Prep: 10 small hop singles, big hop singles, doubles or did attempts

    step overs/jump overs-pace, consistency
    Prep: 3 step ups, box jumps, step/jump overs

    kbs-full ext, kb completely overhead, chest high
    Prep: 3 kb dl, rkbs, kbs

    Weightlifting (15)
    Strict press-week one, add 5# to previous load

    Fittrain(12)
    Amrap 12
    40 single unders- challenge up-20 double unders
    15 box step overs-challenge up-jump overs 24/20
    10 kbs 35/20-challenge up-53/35

    Opt(12)
    5x50m sprint
    FT Float
    3rds for time
    4 muscle ups
    8 hrpu/hspu/challenge up-15 ft hs walk
    12 mbsu/ghdsu

    1:00 min max cal row

    Finisher
    :30 shoulder distraction per
    30 scap push ups
    :60 second l hang/sit
    30 slow bicycles
    1:00 min samson per

  • Takomo Next Level Workout

    A.) 4 sets
    10m HS walk
    rest 30 sec

    B.) 2 snatch pulls + 2 Squat snatches

    4 sets with same weight
    70-75% of 1RM
    -no need to be TNG, you can drop between the reps
    -rest 90 sec

    C.) 14-12-10
    Hang power snatch 42,5/30kg
    after each set do 8 box facing burpee box jump overs

    Rest 2 min

    10-12-14
    OH lunge steps /side 25/17.5kg
    after each set do 15 T2B

    D.) Weighted plank
    4 x 30 sec
    -sama ja haastava paino joka settiin

  • 7.2.2019 Session Two Workout

    "Pääkeisari"