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

  • 1.5.2017 Ma Perusryhmä JK Workout

    Jalkakyykky 4x2x5RM eli tee 4x2 samalla painolla jolla teit max5
    Box-kyykky TAI Pause-kyykky 4x6 (joka sarjan välissä jännehypyt x 3)
    Istumaannousu 3x10-15
    Etuheilautus kahvakuulalla 3x10-15

  • AGOQ Workout 2 Workout

    Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

    • 25 toes-to-bars
    • 50 double-unders
    • 15 squat cleans*

    Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

  • Back Squat Strength

    Six sets of:
    Back Squat x 3 reps @ 3211
    (aim for approximately 80-85% of your 1-RM back squat)
    Rest 2 minutes

  • 22.5.2017 Ma Perusryhmä JK Workout

    Jalkakyykky 3x2x5RM + 3-5x1 (eli tee 3x2 + nousu "helppoon" maksimiin)
    Box-kyykky TAI Pause-kyykky 6x4
    Hyppyjä / loikkia 20 kpl
    Etuheilautus kahvakuulalla yhdellä kädellä 3x20
    Vatsat 50-100 toistoa

  • Strength&Conditioning - 5 rounds Workout

    5 rounds:

    2 Rope Climb
    8 OHS (50/35kg)
    24 DU

    Ohje: Tämä harjoitus on tarkoitus tehdä mahdollisimman nopeasti. Skaalaa tarvittaessa köysikiipeilyn korkeutta, tai nousujen määrää. Valakyykyt sinun pitäisi pystyä tekemään kaikki putkeen aina, skaalaa tarvittaessa painoa. Mikäli tuplanaruhypyt eivät vielä onnistu, käytä 30sec per kierros niiden opetteluun ja jatka harjoitusta.

  • Strength&Conditioning - Squats and GHDs Strength

    E4MOM for 5 rounds:

    3 Back Squat @80-90%
    20 GHD Sit-Up

    Ohje: Skaalaa tarvittaessa kuormaa. Tee kyykyt unbroken, lepää hetki tai tee heti perään istumaannousut. Aloita uusi sarja joka neljäs minuutti.

  • Strength&Conditioning - Back Squats and GHD´s Strength

    E4MOM for 5 rounds:

    4 Back Squat @75-85%
    20 GHD Sit-Up

    Ohje: Skaalaa tarvittaessa kuormaa. Tee kyykyt unbroken, lepää hetki tai tee heti perään istumaannousut. Aloita uusi sarja joka neljäs minuutti.

  • Kauhia kutonen Workout

    6 x TABATA
    Laske toistot/kalorit

    1. Row (cal)
    2. WB 20/14
    3. KB snatch 24/16
    4. Abmat
    5. TTB
    6. SkiErg (cal)

  • Handstand Class 13/04/2017 Workout

    General Sweat
    - 5:00 of getting a basic sweat.

    Wrist Mobility
    On all 4s and arms locked for all movements.
    Rock into stretch for :02, then rock out of stretch.
    Repeat for the required reps.
    - 10 reps fingers towards knees.
    - 10 reps fingers towards knees, palms up.
    - 10 reps fingers forwards.
    - 10 reps arms and fingers turned inwards as far as possible, then stretch.

    Upside Down Conditioning
    Superset between these movements without additional rest.
    4 rounds
    - Tripod Headstand :15-:30
    - Seated Shoulder Flexion Stretch with weighted stick :15

    Core Conditioning
    Superset between these movements without additional rest.
    4 rounds
    - Bent Hollow Hold :15-:30
    - Cot/Cow Stretch x 5 reps

    Skill
    15-20/side x Kick up to handstand with 'feather-touch' on the wall only. Try to be silent. Doing reps starting from both legs.

    Cooldown
    5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

  • Lördag 20/5 2017 Workout

    Partner WOD:
    Cash in 80 cal rodd
    60 wallballs
    50 pullups/ring rows
    50 thrusters 40/30 kg
    40 toes to bar/hanging nee raises
    40 shoulder to overhead 40/30
    30 front rack lunges 40/30 kg
    30 handreleased pushups
    20 RKB Swing 24/16
    20 burpee boxjumps