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

  • 6.5.2019 Workout

    EMOM 15

    5 Ring MU
    11 HSPU
    5+5 weighted pistols

    Käsipaino työskentelevän jalan puoleisen olkapään päälle.

  • 6.5.2019 Strength

    Back squat 4x3@85%

  • Nopeasti koko kroppa Workout

    2x yhden käden Etuheilautus
    2x RV
    2xRV+työntö
    2x tempaus
    2x tuulimyly

    Molemmatpuolet x 5
    Kuula 24/16

  • All out AB sprints Workout

    All out ab sprints:

    • 4x12s

    Rest 3min btw

    Accessory 2 from library

  • Back squat 3x3 Strength

    87.5-90%
    Rest 3-4 min btw sets.

    • Accessory 1 from library

  • Short Stamina Finisher Workout

    21-15-9 FT/FQ
    Abmat situps
    1 min forearm plank b/t each set

  • 5/2/19 Workout

    Warm up(0:00-10:00)
    knee grab
    heel grab

    front kicks
    side lunge

    heel walk
    toe walk

    straight leg bear crawl
    inch worm

    skip for height
    skip for distance

    barbell warm up

    Mobility(10:00-15:00)
    1:00 min wrist stretch
    1:00 min elevated child's pose

    Weightlifting(15)
    strict/bench-week 6

    Fittrain(20)
    30 hang clean 115/75-challenge up/145/95
    40 burpee hanging knee raise-challenge up-toe to bar
    50 cal row
    60 wallballs 16/12-challenge up-20/14

    Opt(12)
    tabata airdyne or jing jang
    5x5 superman
    5x5 hollow rocks
    5x1 deadlift

    Finisher
    30 t-raise
    60 side bends
    1:00 min hamstring stretch

  • 4/30/19 Workout

    Warm up(0:00-10:00)
    Inchworm
    20 sl dl
    run back

    Active spiderman
    20 plyo
    run back

    Active samson
    20 knuckle draggers
    run back

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

    Fittrain(20)
    6rds
    10 db snatch 35/20-challenge up-50/35
    20 abmat sit ups-challenge up-ghdsu
    10 pull ups-challenge up-chest to bar
    20 db jump overs

    Opt(12)
    Iso-core
    3 giants
    10 dips
    10 curls
    10 strict press
    20 plank w/alt leg raises

    5x5 bk extension
    5x1 clean-work up

    Finisher
    30 w-raise
    30 band pull aparts
    100 knee tap crunch
    1:00 hamstring stretch

  • WOD Workout

    4 Rounds
    Go every 5 mins
    8-5 Strict C2B Pull-ups
    20 DB Alt. box Step-ups @10/15kg ( low box/ build up plates to low height )
    25/20 Calorie Row or 20/17 Assault Bike/skierg

    Gymnastic option: 10-12 heavy ring row with pause on top
    Goal is to maintain pace across all 4 sets, so start a bit safe.

  • Skill Workout

    Skill (15 mins)
    Pistol Squat

    -Feet and Knees together squat
    - Single Leg squat to target
    - Single Leg squat to Double Leg raise
    - Double Leg squat to Single Leg raise
    - Pistol Squat