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

  • 12.8.2024 Skills ( Basic & Prep ) Workout

    2 Rounds

    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses

  • 12.8.2024 SKills ( Basic & Prep ) Workout

    2 Rounds of

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    20 to 30-seconds of Wall facing flutters
    10 to 20 Handstand shoulder taps
    (Rest as needed b/t exercises)
    Rest 60-seconds between rounds

  • 19.2.2024 BasicWod Strength

    Strict Chin-Ups

    4-4-2-2-2-1-1 Use Band or Weighted.

    Go Every 2:30

  • Murphy prep 2 / bike Workout

    8 kierrosta
    400 m bike
    6 pull up
    8 push up / push up on knees
    20 air squats
    8 push up / push up on knees
    6 pull up

  • For time Workout

    50 box jump-overs
    40 hang power snatches (25/35 kg)
    30 chest-to-bar pull-ups
    – Step down from the box.

    scaled WOD
    For time:
    40 box step-overs
    30 hang power snatches
    20 ring rows
    – Step down from the box.

  • MOVEMENT Workout

    E90s for 3 rounds:
    a) monostructural
    b) 10-15 + 10-15 s.a. OHS / landmine OHS
    c) monostructural
    d) leg mobility / care of coach's choice
    e) monostructural
    f) 15-20 Lu raise
    g) monostructural
    h) shoulder mobility / care of coach's choice

    Työaika: 45-75s / intervalli.
    Rasittavuus: RPE 5-6 / zone 2

  • WOD: Partner AMRAP Workout

    AMRAP10 w/ Partner:
    a) 15 neutral grip db push up / elevated push up
    5+5 s.a. db push jerk
    5 double db devil's press
    b) 12/9 cal row - rest remaining time

    Rx:
    Db: 2x22,5 / 2x15
    Push up: Yksi abmat käsipainojen välissä -> rintakehä käy käsipainojen tasolla. Advanced ilman abmattia -> pieni deficit.

    Huomioita: Punnerrukset käsipainot grippeinä. Valitse variaatio, jolla pystyt tekemään freshinä toistot max. 2 osassa.

  • 12.8.2024 ( Basic & Prep ) Strength

    Snatch pull + Snatch

    8 to 10 x 1+1 @ 75-80%, Go EMOM

    Start counting your sets @75%1RM snatch and then build up within the percentage range if moving well
    – Focus on keeping an upright trunk on during the snatch pulls (don’t let the butt raise faster than shoulders), keep the bar close and extend UP (not forward) at the top to keep the bar close to your body.
    – Excellent repetitions in the snatch pull will carry over to the full snatch

  • EASY: With partner for time Workout

    8 rounds for time w/ partner, YGIG for rounds:
    8-12 push up / elevated push up
    4+4 s.a. db push jerk
    4 s.a db devil's press

    TC: 10min

    Tavoiteaika: ~60s / kierros.
    Treenin flow: Toinen pari aloittaa ja tekee koko kierroksen toisen levätessä, sitten vaihdetaan paikkaa jne. Yhteensä 4 kierrosta työtä / hlö.

  • "Wrecking Ball" Workout

    3 sets:
    12 Alt. KB Clean & Jerks 24/16kg
    24 DU
    12 Alt. KB Snatches 24/16kg
    24 DU
    - Rest 1min btw sets