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

  • "OPEN GYM WORKOUT" Workout

    A.
    2 rds:
    Run 200m
    4 Walk out + Push up
    4+4 Spider lunge + twist
    8 Squat jumps

    Mobility:
    - Shoulders
    - Lunge complex
    - Pigeon stretch
    - Couch stretch
    - Ankles/Calves
    - Wrists stretch

    2 rds:
    5 Snatch grip deadlift
    5 Muscle snatch
    5 Press
    5 OHS

    2 rds:
    Run 200m
    4-6 Squat snatch

    B.
    Practice Handstand walk...

    C.
    10-9-8-7-6-5-4-3-2-1:
    Squat Snatches (50/35kg)
    200 Meter Run

    Options:
    Row: 250/200m
    Bike: 500/400m
    Ski: 200/160m
    Air runner: 150m

    • Ohjeistus:

    • B: Harjoittele käsilläkävelyn eri progressio vaiheita ja lisää haastetta oman tasosi mukaan. Käytä korokkeita tai pujottele tarvittaessa.

    • C: Tulee olemaan maukas setti. Älä lähde liian kovaa.

    • Tasaisuus on valttia. Voit taktikoida myös, että juokset palautellen ja pusken tehokkaasti tangolla tai juokset reippaasti ja otat iisimmin tangolla.

    • Kurman tulisi ollan melko helppo. Freessinä pystyt tekemään 10 toistoa putkeen, ~50-55%.

  • Torstai 23.4. Workout

    Mobility/open gym

  • Burpee board jumps Workout

    5 rnds:

    10 kbs
    4 burpee board jump
    - back to starting point -> walking reverse lunge
    10 push up

  • Home workout 230220 Workout

    For time
    2-4-6-8-10-12-14-16-18-20 Handrelease Pushups
    20-18-16-14-12-10-8-6-4-2 Split Jumps
    20-20-20-....20 Jumping Jacks

  • F.U. Corona WOD #37 Workout

    A) 4 sets
    20 Air Squat
    1:00 Wall Sit
    1:00 Rest

    B) 3 sets
    20 Walking Lunge
    :30/side Lunge Hold
    1:00 Rest

    C) Ab Crusher
    3-5 sets
    :30 V-Hold
    1:00 Cheek to Cheek
    :30 Scissors

  • Core Workout

    3 rnds for quality:
    10 dead bug
    15 back extension
    10+10 one leg glute bridge
    60s. plank

  • Keskiviikko 18.4 Workout

    conditioning
    Not For Time:
    1500 Meter Row
    35 Burpees over Rower (Lateral)
    50/35 Calorie Assault Bike
    35 Burpees over Rower (Lateral)
    1500 Meter Row

  • F.U. Corona WOD #35 Workout

    A) 1 and ½ Wide Grip Push-Ups 5 x 5; rest 1:30

    B) Skull Crusher Push-Up to Bench 3 x 5-10; rest 1:00

    C) Prone T Raise 3 x 20; rest 1:00

    D)
    5 sets
    :20-:30 Star Plank
    :20 Biceps Flex

  • Onsdag 20/5 2020 Strength

    In 15min
    Bench press, find 5rep max of today
    +
    E3M for 6min
    2 deload set@85-90%
    +
    3 rounds for quality
    Singel arm DB-rows 10-15/each arm
    Box HSPU sub max
    2min rest
    +
    8min amrap
    8 Weight plate Ground to over head 20/15kg
    8 Burpees

  • EMOM 24 (4rounds) Workout

    30 DU
    10 Pull-ups
    15/12cal Assault bike
    10 Box jumps 60/50cm
    15 GHD sit-ups
    Rest