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

  • Isänpäivä 10.11.2019 Workout

    Partner workout, 10 rounds for time

    21 kb swing
    15 ski erg
    9 pull ups

  • EASYWOD 05112019 Workout

    A.
    6 X 20 sec on : 20 sec off, alternating
    Ring row hold
    Inchworm hold

    REST 2 minutes

    B.
    6 X 20 sec on : 20 sec off, alternating
    Ring push up hold (top)
    Ring push up hold (bottom)

    REST 2 minute

    C.
    6 X 20 sec on : 20 sec off, alternating
    Hollow hold
    Arch Hold
    REST 2 minutes

    D.
    6 X 20 sec on : 20 sec off, alternating

    Side plank (left)
    Side plank (right)

    *You can make the side plank hold harder, by lifting your leg up

  • EASYWOD 05112019 Workout

    Leuanveto:

    3 x 3 jarrutusleuanveto
    3 x 20 leuanvetopito

    -Köysikiipeilytekniikka / köysikiipeily

  • 5.11.2019 Sali Workout

    Eilinen/Lepo

  • Weightlifting + strength Strength

    75 min
    Warm up + COS 20 min

    1.HSW
    - 10 m

    2.Ring muscle up strength
    A. Top of ring dip hold 3 x 20 s.

    B. Bottom of ring dip hold 3 x 15 s.

    C. Foot assisted Strict MU 3 x 5

    3.Power clean + Squat clean
    Build to 75 % effort

    4.Accessory
    A. 3 sets:
    8+8 Quadruped Bird dog row - 25 25 25 lbs
    10 DB Supinated front raise - 2.5 2.5 2.5 kg

  • Hard routine Strength

    130 min
    Warm up for 15 min

    1.Squat clean
    - H2

    2.BCTB
    - Bfly 25
    - BCTB singles 4 x 1
    - Kip swing + CTB 4 x 4+4
    - BCTB + bfly 2 x 1+1

    3.Metcon
    A. 00.00-10.00, 4 RFT:
    10 CTB
    8 hang power clean @ 50 kg > 45 kg
    Time: 7.54

    10.00-12.00 rest

    B. 4 RFT:
    8 STOH @ 50 kg > 45 kg
    10 BJO
    12 cal bike
    Time: 7.33

    4.Strength
    A. Tabata shoulder press @ 10 kg
    - 12-8 reps

    B. Tabata hollow rock

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 60 min
    3 min run/1 min walk
    9.5 km, 6.43/4.46 min/km
    Avg. HR 128

    PM: 150 min
    Warm up & COS 15 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings

    B. Muscle ups
    - EMOM10: 1 MU
    - E2MOM20: 2 MU
    - 30 MU

    C. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5
    - 10

    2.HSPU strength
    A. Lift-off + Pike push up 3-4 x Max effort
    - 9 9 8 8

    B. Deficit push ups 4 x Max effort
    - 10 kg plates
    - 14 12 11 10

    3.Power snatch
    A. Technique work

    B. Every minute on the minute for 12 minutes:
    5 Power snatches @ 60-70% of 1 RM

    4.Accessory
    A. Accumulate 50 Banded face pulls

    B. Accumulate 15+15 Hanging scapula rotations

  • 1.5 Mile Run Workout

    Run 1.5 mile for time

  • Partner wod 4 rounds Workout

    4 rounds with partner (IGYG)

    5x2 Wall walks
    2x6 m Front rack walking lunges 2x12 kg (must wait partner)
    2x6 Butterfly pullups
    2x5 Devil Press 2x10 kg

  • Superkids 10-13 v WOD Workout

    10 min EMOM

    *Odd
    1-5 strict wide grip pull up

    *Even
    1-5 strict toes to bar

    Loppuun

    2 min max reps burpees