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

  • HOME WORKOUT 120420 #1 Workout

    For time:
    3K Run
    Into
    4 Rounds (1:1 work/rest ratio)
    10 DB goblet squat 20/15kg
    20 Alt. DB hang snatch 20/15kg
    30 Push-ups
    Into
    3K run

  • F.U. Corona WOD #27 Workout

    A) Wide Grip Negative Push-Ups
    5 x 5, Rest 90s

    B) 5 Rounds, go every 3:00
    5/side Superman Waves
    10 Shoulder Tap Burpees

    +

    Useless Skill #06

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    5 Walk out + Push up
    10 Air squat

    2 rds:
    6 Up&down dog
    6 Spider lunge + twist

    2 rds: (R+L)
    2-3 Russian swing
    2-3 Hang clean
    2-3 Hang snatch
    2-3 Push press

    B.
    KB/DB conditioning:

    3-5 rds: (Right+Left)
    1-2-3: Russian swing
    1-2-3: Hang clean
    1-2-3: Hang snatch
    1-2-3: Push press

    • Ohjeistus:
    • Huilaa sarjojen välissä sen verran, mitä tarvitsee.
    • Suorita aina 24 toistoa yhteen putkeen ilman taukoja. (katso video)
    • 1 kierros = 2x 24 toistoa ( Oikea + Vasen käsi)

    C.
    Midline work:
    2-3 rounds:
    30s. On / 30s. Off
    1.) Bicycle Ab twist
    2.) V-sit ups
    3.) Russian Ab twist
    4.) Spider plank

  • Core Workout

    4 rounds

    1 min / movement

    Plank
    Sit ups
    Side plank (right)
    Jack knives
    Side plank (left)
    Suffle (legs)

    Rest

  • Home workout 120420 Workout

    For time
    200m Run
    21-18-15-12-9-6 Pushups
    21-18-15-12-9-6 Situps

    *Run 200m as a start of every round (total of 6 Rounds)

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    5-10min jog/run. Get some side steps, high knees, heels to bum etc.

    Perfect Stretch video

    CONDITIONING 

    Run 75sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

    This can be done with a rower or other machine as well. With the same principles.

    Or Run 5k for time (RPE 5), if you have not done that yet.

    HARDCORE version:

    Run 10x600m, 90sec rest between

    Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

    COOL DOWN

    5min jog with nose breathing only.

  • Warm up Workout

    2 rounds
    2:00 ergo
    30-50 single unders
    5+5 db hang clean&jerk
    5+5 plate windmill
    10 pass thoughs with stick
    10 ohs with stick

    • do Mobility for OHS and Double unders 10 mins and start to prep for todays workout.

  • HOME WORKOUT 070420 #2 Workout

    5 sets

    5+5 Table row, 2sec hold on top (jalat pöydän alla, myötäote + pää pöydän alla, vastaote)
    10+10 Seated DB press 20/15kg
    10+10 Bird dogs

    Rest 1-2min btw sets

  • HOME WORKOUT 070420 #1 Workout

    HANDSTAND PRACTICE (21min)

    5x 30sec ON / 30sec OFF
    - Handstand hold
    Rest 3min

    Repeat 3 times

  • Home workout 030420 Workout

    AMRAP 12
    12 Burpees
    9 Squat Jumps
    6 V-ups