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

  • 1.11.2019 Workout

    3 Rounds:

    AMRAP 4:
    30 Shuttle Sprint 10m
    20/15 Cal Ski
    Max Calorie Row

    Rest 4 Minutes Between Rounds.

  • Tiistai 29.10. Workout

    Mobility/Open gym

  • Liikkuvuus & Kehonhuolto Workout

    Liikkuvuusharjoitteita tänään

  • 30.10.2019 Session One Workout

    Basic Endurance 60 minutes

    Row 5 minutes
    Ring Mu 5 minutes
    Ski 5 Minutes
    Toes to bar 5 minutes
    Bike 5 minutes
    Single Arm db Hang Snatches 5 minutes 35/22,5kg

  • WOD Workout

    EMOM 16'
    1: 12-15 WB @9/6kg
    2: 8 Hang Power Clean @50/35kg
    3: 10-12 Target Burpee
    4: 1' rest

  • EASYWOD28102019 Strength

    -Kippi
    -Lisäpainoleuka 3 x 3

    TAI
    3 x 1 leuanveto niin ylös kuin menee
    3 x 20 sek pito leuanvedon yläasennossa
    3 x 3 jarrutusleuanveto

    -Etunojapunnerrustekniikka
    -Abmat-tekniikka

  • Strength Strength

    Back squat 10-8-6-4-2
    Barbell row 4x8

  • Metcon Workout

    • 5 Round of:
    Row 500 m
    Burpees over the Row 10 reps
    Double DB Power Snatch (2X22.5/15Kg) 10 reps

  • Monday 21st October 2019 Workout

    Complete as many rounds as possible in 20 minutes of:

    5 pull-overs
    20 GHD sit-ups
    1-minute plank hold

    Intended Stimulus
    .
    This is grunt work! We usually think of grunt work as moving odd objects long distances. We don't really relate gymnastics with grunt work. But this is it. Flexion of the hips and spine while keeping the shoulder joint anchored (kind of), flexion of the hips and spine while keeping the hip joint anchored (kind of), and then a static hold of the hips and spine. It might the first time you do pull-overs, and so it might get tricky. However is not a highly technical movement, nor is the sit-ups, nor is the plank. That's why this is grunt work. Go in, put your nose down, get the job done and get out of the gym. If scaling the movements aim for something that allows you to do each round in between 3 to 4 minutes. If it is taking you longer than that, then the amount of rest is too long, and we are not grunting. Check our video for pul-overs if you need ideas on how to do this. This workout is gonna get your whole core worked out. You might be feeling 20.3 in your lower back, don't be intimidated, this will definitely help with that. Put your nose down and grind!

    OPTION 1
    Complete as many rounds as possible in 20 minutes of:

    4 pull-overs
    16 GHD sit-ups
    45 seconds plank-hold

    OPTION 2
    Complete as many rounds as possible in 20 minutes of:

    4 jumping pull-overs / ball ups on rings
    16 AbMat sit-ups
    45 seconds plank-hold

    OPTION 3
    Complete as many rounds as possible in 20 minutes of:

    4 ball ups on low rings
    16 AbMat sit-ups
    30 seconds plank-hold

  • WOD Workout

    4 Rounds For Time
    10 DB Box Step Over @22,5/15kg
    15 Pull-Ups

    TC: 15'