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

  • 30.12.2018 Workout

    Lepoja!

  • Wednesday 2nd 2019 Workout

    Gymnastics Testing

    EMOM for 8min: Toes to bar

    • the aim is to accumulate as many repetitions as possible in 8min
    • you are only allowed to jump upto the bar once each min
    • you do NOT have to perform the same number of repetitions each rounds
    • scale to kipping leg raises or v-ups

    WOD

    40-30-20-10

    Alternating Dumbbell Snatch 22.5/15kg
    Box Over Jumps 24/20"

  • 12/31/18 Workout

    Warm up(8)
    2 mins of cardio
    then
    :30 sec walking spiderman
    :30 sec jing jang

    :30 sec walking samson
    :30 sec jing jang

    :30 sec cradle
    :30 sec jing jang

    Mobility(10:00-15:00)
    Front rack stretch-1:00 min
    Wrist stretch-1:00 min
    Elevated child's pose-1:00 min

    Skill/Teach(15:00-25:00)
    Wallball-range of motion, keep ball high and hit target

    Pull ups-long hollow body,
    Prep:
    10 scap pull ups
    5 kips
    1-3 strict pull ups
    3 pull ups

    Burpees-range of motion, full hip extension at the top

    Hang clean-keep bar close, chest over bar

    Metcon(20)
    "The Countdown"
    10-1 digression of the following movements:
    Wallballs 20/14
    Pull ups-mod as needed
    Burpees
    Hang clean 135/95

    Opt(12)
    Work up to heavy clean
    4x2 muscle up, bar or ring.
    1000m row

    Finisher
    30 w raise
    60 slow bikes
    60 dbl crunch
    2 min hamstring stretch

  • "Pollarin Pumppu" Workout

    4 hengen tiimeissä:
    200 pull ups
    300 T2B
    400 wall balls
    5 000 kg shoulder to over head
    600 box jumps
    7 000 kg squat
    800 m lunge
    10 000 kg deadlift
    20 000 m row
    Time Cap 120 min

  • Conditioning Workout

    10 Rounds, on the 5:00. Alternate btw A & B. Scale so that you get at least 1min rest on each 5min. After the 5th round rest 3-5min (full recovery).

    A)
    30/25cal Row
    15 Abmat sit-ups
    50 DU

    B)
    400m Run on skillmill
    15-20 Burpees

  • Perjantai 9.2 Workout

    Row 1000000cm

  • Omatoimi ekstra Workout

    5-10 times
    1min on / 1 min off
    choose 1 of the following ones :
    Row, ski or assault/watt bike or bike erg

  • 30.12.2018 Workout

    Death by TTB

    maali 20, kuoleman jälkeen lähde alusta uudestaan ja lopeta kierrokseen 20.

  • 30.12.2018 Workout

    "Wittman"
    15 kb swing 24/16kg
    15 power clean 42,5/30kg
    15 box jumps 24/20"

  • 26.12.2018 Workout

    Taskuilta tempaus

    6 x 1@60-80%

    Polven päältä tempaus

    6 x 1@70-85%

    Polven alta tempaus

    6 x 1@ 75-90%

    Valakyykky 5x5