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

  • Viikkohaaste 13 (work out of the week = WoW) maanantai Workout

    4 kierrosta (ohjevideot alla):
    10 kyykkyhyppyä
    10 mittarimatoa
    10 kapeaa punnerrusta (kyynärpäät kyljissä)

    Tulokseen tehtyjen kierrosten määrä!!

  • KE 1730 Tekniikka - CLEAN ja POWER CLEAN Strength

    Harjoitellaan rinnallevedon ja raaka rinnallevedon tekniikkaa kevyillä painoilla sekä bokseilta.
    - lähtöasento ja selän suoruus
    - jalkojen käyttö oikein eli käytä niitä, älä nosta vain käsilläsi
    - pikku pomppu reisiltä tai lantiolta
    - veto ylös ja varpaille asti korostettuna
    - alle meno

    Tässä on ollut paljon petraamista monilla viime aikoina - mestari tekee harjoituksen, eiku... :)

    Merkkaa Clean ja PC painot.

  • It`s sled time! Workout

    5x2 ja kuleksii. Puolet kehonpainosta.

  • Endurance WOD Workout

    25 min (5Rds) EMOM 40 sec work/20 sec rest)
    1- burpee to STOH DB/KB
    2- slam balls
    3- stationary lunges
    4- box jumps
    5- sit ups or plank for 40 sec.

  • SkiErgo 12 x 1 min on / 1 min off Workout

    SkiErgo 12 x 1 min on / 1 min off

  • TTP Strength 25.2.2017 week 1/6 Strength

    135 min
    WU for 20 min
    Skill: MU practice for 40 min
    Muscle up 16 x 1 reps

    1.Weightlifting

    A. Suggested snatch warm up

    A. No feet snatch – (14 – 18) x 1 @ 65%+, go every 45 seconds. Perform the reps in 2 waves: On first wave (7 to 10 reps) start @ 65% and move up on weight every 1 to 2 sets if moving well, build to no higher than 85%1RM then take the weight down by 10-15% and build back up (as form allows) with the remaining reps.
    35 35 37.5 37.5 40
    42.5 (45) 40 42.5 45
    45 (45) 45 47.5

    B. Cluster (squat clean into a thruster) + clean – 12 x (1+2) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    2.Skill
    5 min EMOM
    6 HSPU - abmat

  • Veronique Jean (Birthday WOD) Workout

    2 x AMRAP 10

    AMRAP 1
    Buy in: 19 Deadlifts
    40 Double Unders / 77 Single Unders

    3 Hang Power Cleans
    20 Sit-ups

    1min Rest

    AMRAP 2
    Buy In: 19 Back Squats
    91 Russian KB Swings

    3 Pull Ups/Pendlay Rows
    20 Box Jumps

    RX: 155/85
    SC1: 135/75
    SC2: 115/65
    SC3: Lower Weight

    KB: Green/Blue

  • 22/03/2017 Workout

    Mud, Rain, Wind, Snot.Loved It. 20-10, deep dips and wall balls, outside, very cold, deep mud, mental more than physical challenge. 29:33.

  • Prestation Fredag 28/4 2017 Workout

    1 RM box jump
    Lunge walk 3x8/8
    Shoulder Press 3x5 @ moderate weight
    +
    4rounds
    30 seconds of DB Snatch RA 20/15kg – max reps
    Rest 30 seconds
    30 seconds of DB Snatch LA 20/15kg– max reps
    Rest 30 seconds
    30 seconds Supine Ring Row – max reps
    Rest 30 seconds
    30 seconds Box Jumps
    Rest 30 seconds

  • 21/03/2017 Workout

    Al Fresco Back Session on The Rec. Run 90 yards, 20 reverse rows, run 90 yards, 20 pull ups, repeat for 30 minutes losing 1 rep each round. Got to complete the 10 reverse rows, so 320 reps and 1.14 miles running. Training outside, winner winner👍👍👍