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

  • 16.1.2022 Strict Pull Ups Workout

    Strict Pull Ups

    10-14 Unbroken : 9-8-8-7-6
    15-19 Unbroken : 12-10-10-8-6
    20-24 Unbroken : 18-15-14-10-6
    25 + Unbroken : 20-16-16-12-8

    Sendoff 3:00

  • 23.9.2021 Workout

    "Flight Simulator”

    Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:
    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

    You will start over on the set you were attempting if you do not get the desired number consecutively.

    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

    You must break in between sets

    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    4.There is not modifying!!!!
    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

  • Front rack lunges with barbell Strength

    3 x 10 reps (5/5) front rack lunges with barbell
    -3 second control down
    -ei tolppia, otetaan cleanilla ylös
    -lepo 2 min sarjojen välissä

  • 20.12.2021 Strict Ring Dips Workout

    Strict Ring Dips ( Based on max test )

    10 : 9-8-7-6-5
    15 : 12-10-8-6-4
    20 : 18-15-12-8-4
    25 : 20-16-12-8-4

    Sendoff 2:30

    if you haven't performed unbroken test, do it now

  • Kulmasoutu tangolla 5,5,5 Strength

    Kulmasoutu tangolla 5,5,5

    2 min tauot, nousevat painot

  • 7.5.2021 (Snatch) Strength

    Hang Power Snatch + Snatch Balance + OHS

    2 x (1+1+1) x 50%
    2 x (1+1+1) x 55%
    2 x (1+1+1) x 60%
    2 x (1+1+1) x 65%
    2 x (1+1+1) x 70%

    Sendoff 1:30

  • 2 liikettä 7 min aikaraja Workout

    10,8,6,4,2
    Raaka rinnalleveto 70/47kg
    Boksihyppy

    Aikaraja 7min

    Tämä on sprintti, jossa on tarkoituksena liikuttaa tankoa ja hyppiä sujuvasti. Valitse paino siten, että tarvittaessa pystyisit tekemään ensimmäisen sarjan putkeen. Älä kuitenkaan ota liian kevyttä painoa. Joku ketterä ja vahva voisi kutitella 4min rajaa…

  • 10 kierrosta 3 liikettä Workout

    10 kierrosta
    5-10 varpaat tankoon
    5-10 yleisliike
    20-30 tuplanaruhyppy

    Aikaraja 20min

    Skaalaa toistot/liikkeet niin että lämmittelyssä pääset kierroksen 90 sekuntiin

  • 15 min 3 liikettä Workout

    15min
    10+10 vauhtipunnerrus käsipainolla
    10 boksihyppy
    20cal soutu/pyörä

  • Pakaran pakottaja Workout

    Every 4 min x 6 - switch between A&B.

    A: 15/12 cal row + 15 DL 100/70
    B: 15/12 cal row + 15m dbl DB walking lunges

    RX´d: 2x30/22,5

    Tulos on yhteenlaskettu aika.