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

  • Core Workout

    5 rounds:

    10 Hollow rocks
    10 V-Ups
    10 Tuck ups
    10 Hollow hold

    1min Rest

  • 5 rounds for time Workout

    CONDITIONING

    5 rounds for time:

    12/8cal Airbike
    6 Bar MU
    4 D-ball/Sandbag over Chest Height
    2min rest

    Overall RPE 4

    Target: hit these intervals hard. Unbroken sets.

    Tailoring Options:

    Airbike→ bike or row
    Bar MU→ decrease rep scheme or with jumping bar MU
    D-Ball/Sandbag→ heavy hang power cleans

  • Endurance WOD Workout

    Endurance WOD

    AMRAP 40 minutes:

    6 one arm DB thrusters (left)
    25 m one arm overhead carry (left) (räkki ympäri)
    6 one arm DB thrusters (right)
    25 m one arm overhead carry (right) (räkki ympäri)
    4 min row

    *Valitse käsipaino oman kunnon mukaan. Sama paino pitää olla molemmissa liikkeissä.

  • Måndag 16/3 2020 Workout

    Every 90sec for 15min
    1 halting Clean DL
    1 clean pull
    1 clean
    Build up in weight
    +
    10min amrap
    3-6-9-12…
    Power clean 60/40
    burpees

  • Måndag 23/3 2020 Workout

    Max rep HSPU(test)
    +
    15-12-9-6
    Dips
    DB Power cleans
    +
    12min emom
    1: Kb Cross body carry 30sec
    2: isometric Copenhagen adductor exercise x30sec LA
    3: Kb Cross body carry 30sec(switch arms)
    4: isometric Copenhagen adductor exercise x30sec RA

  • Ma 23.3.2020 Kisa kyykky + penkki Strength

    Kyykky 3x2x85%
    Penkki 3x3x80%
    Kyykky 5x75%
    SitUps 5x8 (3s staattisella pidolla)

  • Ke 18.3.2020 Sali penkki Strength

    Band-pull-aparts 5x20

    Penkki 5x80%, 3x85%, 1x90%, 8x70-75%

    Punnerrus istuen käsipainoilla 5x8-15

    Leuanveto (kumpparilla) vähintään 25 toistoa

  • Metcon Workout

    In teams of 3 (1 :2 )
    3 rounds
    30 wall ball shots
    30 box jumps
    30 sumo deadlift high pulls @25/35kg
    30 shoulder to OH @25/35kg
    50/60 calories of rowing or 150 double unders (50 per person)

    If you do like you probably do :D Do 10 unbroken reps, rest about twice the same time than worked before next movement.
    Rowing is 15-20 calories on 1 round for each person.

  • C2b, Press and Push up Workout

    10min AMRAP
    6 c2b
    10 dumbbell push press 2x 22,5/15kg
    14 hand release push up

    AMRAP = tee niin monta kierrosta/toistoa kuin ehdit kymmenessä minuutissa.

    • c2b skaalaus vaihtoehdot: pull up/ring row
    • hand release push up skaalaus: punnerrukset polvet maassa, kuminauha apuna tai punnerrus boksia/koroketta vasten

  • 3-5 rounds, rest as needed between Workout

    GYMNASTIC CONDITIONING

    3-5 rounds, rest as needed between:

    Strict Muscle-Up + Kipping Muscle-Up + Ring Dip + Toes to Rings

    Pick a rep scheme and movements that are challenging but repeatable. Add 1-3 reps to each movement.

    Example: 1 Strict MU +2 Kipping MU +3 Ring Dip + 4 TTR or 2+4+6+8 etc.

    Tailoring Options:
    Strict C2B/Pull-Up + Bar MU/Jumping Bar MU + Bar Dip + TTB

    Or

    Strict Ring Row + Kipping Ring Row + Ring Dip (feet on the ground) + TTB or V-Up