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

  • Saturday WOD Workout

    Gymnastic Intervals
    Every 5 min for 25 minutes (5sets)
    18-24 ghd sit ups or V-Ups
    12-15 c2b pull ups or kipping pull ups
    10-20m hs walking (scale to 2-3 wall walks)
    time target 2.5-3 min, cap 3 min 30s.
    (scaled reps down below:
    10-15 ghd's/v-ups
    8-12 c2b or pull ups
    2-3 wall walks

  • Back Squat 7/14 Strength

    Find 5RM @RPE 10/10
    Then 4x5 90%/5RM

  • 281121 Sunnuntai Workout

    HERO WOD

    "Loredo"
    6 rounds for time
    24 squats
    24 push-ups
    24 walking lunges
    400m row

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • Conditioning 28-11-2021 Workout

    4 rounds for time;
    10/7 Calorie Row
    25 Double Unders
    1-2-3-4 Rope Climbs

    • Cap 12:00

  • WOD 26.11.2021 Workout

    12 min AMRAP
    300 m row/ski / 400 m bike
    4-6 strict pull ups
    20 sit ups
    20 shoulder taps

  • Block snatch Strength

    3 rounds of
    30s. DU's
    7 ring row
    4 1-arm DB OHS e/s

    2 rounds 3 reps each
    - sots press behind the neck
    - OHS
    - snatch Pull
    - snatch pull under
    - split snatch (focus on leg ext.)
    - high hang snatch
    - snatch

    in 20 min, work up to daily max for
    3 resps
    block hight so that bar is just above the knee
    mark 3 of your heaviest sets

  • Warm up and partner WOD Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs

    Then barbell warm up

    —————————————

    WOD with partner
    Buy in
    80/60 cal row or bike

    10 Rounds of “DT”
    12 deadlifts 155/105
    9 hang power cleans
    6 push press

    Buy out
    80/60 cal bike or row

    *1 partner works, 1 partner rests
    * if you rowed to start you have to bike to end. If you bike first you have to end with rowing.

  • Syvävenyttely Workout

    ⚘🦋🧘‍♂️🧘‍♀️🧘🦋⚘

  • Strength Workout

    Dip Practice
    - Rings
    - Between Boxes

    The goal today is to practice and work on quality dips. Exact numbers of reps and sets are not the key today.

  • Päivän treeni 27.11 Workout

    LÄMMITTELY
    2 x 50s./10s.
    • Lonkan ojennus kumppari
    • Lonkan loitonnus kumppari
    • Lapsen lepoasento - punnerrus
    • Ylivienti kumpparilla
    • Luisteluloikat

    KESTÄVYYS
    Amrap 32
    00:00-15:00
    5-10 burbee - boksin/stepperin ylitys
    10 (5+5) Yhden käden rive kk
    10 Rengassoutu
    10 Lankussa jalkojen avaus

    Lepo 15:00-17:00

    17:00-32:00
    12 Air Squat
    12 Painon kierto alhaalta ylös
    2x Porraskävely levypainon kanssa
    12 Pystypunnerrus