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

  • Monday 15th April 2019 Workout

    Barbell Cycling

    5 rounds

    30 sec max rep unbroken HPS
    1 min rest

  • Monday 15th April 2019 Strength

    Strength

    Build upto a heavy set of 4 hang power snatch

    RPE 8

  • Skill workout Workout

    3 rounds:
    - 20 hollow rocks
    - 20 arch rocks

    Complete:
    - 2 x 10 kip swings
    - 2 x 10 kip swings with re-grip
    - 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
    - 10 x 1 glide to arch
    - 10 x 1 glide to hips to bar
    - 10 x 1 glide kip*Your text here...*

  • Running / Bike Workout

    Go run 8-12 km.
    Bike 60-90min

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • WOD 18/04/19 Workout

    Team of 3 ( i go you go)

    12’ AMRAP
    10 BBJO
    10 T2B
    10 Pull Ups
    rest 1’

    5’ to find 1 RM of Complex (athlete A,athlete B, athlete C)
    1 Cluster + 2 Alt Step Lunges
    rest 1’

    12’ AMRAP
    20 Wall Ball
    20 pistol squat
    20 Push Ups
    rest 1'

    Time Cap 6’
    1200mt Run (i go you go)

  • 10 kierrosta: BikeErg / UB raaka rive Workout

    10 kierrosta aikaa vastaan:

    • 500m BikeErg
    • 10-9-8-7-6-5-4-3-2-1 unbroken t&g raaka rinnalleveto @ahap

    Rivet tultava TOUCH&GO ja UNBROKEN. Käytä niin raskasta painoa kuin mahdollista.

  • 4/17/19 Workout

    Warm up(0:00-8:00)
    2rds
    20 jax
    20 h2r
    20 front kicks

    Mobility(8:00-12:00)
    1:00 min samson per
    :30 sec s/a para stretch

    Fittrain Intervals(20)
    :25 on/:35 off x5
    airdyne
    ring row
    jump rope
    plank taps

    Opt(12)
    1600m walk/run
    5x5 hip ext
    5x20m sprint

    Finisher
    30 cuff iso
    30 band pull aparts
    60 bicycles
    1:00 min samson stretch

  • 5 rounds Workout

    400m Run
    3 rds:
    5 Pull up
    10 C2B
    15 Air squat

    (+9kg vest)

  • 2 rounds Workout

    21 cal Row
    35% Ring MU
    Rest 1min.

    18 cal Row
    30% Ring MU
    Rwst 30s.

    15 cal Row
    25% Ring MU

    Rest 2min...