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

  • Tisdag 30/10 2018 Workout

    A: Practice kipping for 10min

    B: 10 km partner row
    Switch every 1000m

  • Hip thrusts 5x12 Strength

    Hip thrust 12-12-12-12-12 reps

  • Gymnastics + conditioning Workout

    105 min
    Warm up + HSW practice for 25 min - 20 m HSW
    1.Gymnastics - ring muscle up
    A. Ring MU drills for 20 min
    - Support swings 2 x 10
    - Ring swings 4 x 5
    - Turn with band 4 x 2
    - Hips to rings 4 x 1

    B. Every 80 s for 10 rounds:
    1 Ring MU
    - Total of 15 ring muscle ups

    2.Conditioning
    A. At 70 % effort:
    10 min Ski - avg. pace 2.22 / 500 m
    60 Double unders
    10 min Row - avg. pace 2.14 / 500 m
    30 Walking lunge steps
    10 min Jog - avg. pace 6.00-6.15 min/km
    Time: 33.15
    160/174

  • Pullups, Pushups and kettlebell swings Workout

    30 MINUTES EMOM

  • WOD 291018 Workout

    Team of 2
    8/6 rft: (1 rnd each ath)
    14 wall ball
    7 POWER Snatch 60/40

  • Superkids 10-13 v ja ninjat 14-16v taito Workout

    Temppu / taitorata

    Alussa 3 x tempaus, sitten erilaisia esteitä, puolessa välissä 3 x rive kyykkyyn

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Metcon: ma, pe, la
    Aer: ti, 50 min
    Squat: 1345 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB - 40
    HSPU - 50

    MU ma, pe - 38
    BMU ke, pe - 34
    Bfly ti, ke, la
    HSW ma, ti, ke, pe

    Sleep 3/7
    Avg. time asleep 7 h 55 min
    Avg. time to bed 22.50
    Avg. energy availability 44 kcal/FFM

  • Gymnastics + conditioning Workout

    70 min
    Warm up for 15 min
    1.Skill
    A. Butterfly pull up prep. for 10 min
    B. Every minute on the minute:
    0:00-05:00:
    3-5 Unbroken Butterfly pull ups - 4 reps
    06:00-->
    Butterfly pull ups, adding one each minute
    5 6 7 8 9 -
    C. EMOM10:
    1) 5 kip. HSPU - abmat
    2) 8 TTB

    2.Conditioning
    A. For time:
    25-20-15-10-5 - Wallballs
    50-40-30-20-10 Double unders
    All unbroken! :)
    175/182

  • Gymnastics + conditioning + strength Strength

    150 min
    Warm up EMOM14 + 12 m HSW
    1.Own skill
    A. RMU prog. for 20 min
    B. RMU:
    - 1 rep E2MOM x 12
    - 3 x 2 assisted muscle ups
    - Total of 18 RMU
    C. BMU practice for 10 min
    - 5 x 2 = 10 reps

    2.Conditioning
    A. Every minute on the minute for 12 minutes:
    Even: 12 cal row
    Odd: 5 Clean and jerks @ medium weight - 40 kg
    172/182

    3.Accessory
    A. 3 sets:
    - One legged KB Romanian deadlift 6+6 - 20 24 24 kg
    - Lateral box step ups 6+6 - 24"
    - Side plank hold 20+20s

    B. 1 set:
    - 10 single arm ring row/arm with a 3 sec. neg.
    - 2 rounds of gymnastics swimming
    - 10 x (3 sec. hollow hold, roll over into 3 sec. arch hold)

  • Kisaryhmä Ma 29.10.2018 Kyykky + Penkki Strength

    Kyykky 2x95%
    Penkki 4x4x70%
    Kyykky 2x95%
    Voimapyörä 5x5-15