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

  • Aerobic work + gymnastics + weightlifting+ strength Strength

    AM: 85 min
    1.Aerobic work for 50 min (torstain aamulenkki)
    Crosstrainer
    133/147
    2.Mobility work for 35 min

    PM: 160 min
    Warm up: EMOM12 + 11 m HSW
    1.Gymnastics
    A. RMU practice for 60 min
    - TWB 3 x 3
    - RS 3 x 8
    - HTR 4 x 1
    - MU as. 2 x 1
    - MU 8 x 1
    - Total of 10 MU

    B. TTB practice for 5 min

    C. 2 Max effort sets of UB Toes to bar
    - 24 + 12 reps
    - Rest 2 min between-

    2.Weightlifting
    A. Power clean and jerk, heavy 1+2 of the day

    3.Strength
    A. Front rack hold 3 x 5 s. - 100 kg

    B. Back squat - not done (polvi kipeänä)

    C. 5 sets:
    1-3 Strict eccentric Ring muscle up + max effort strict chest to rings
    - 1+7, 1+5, 1+5, 1+4, 1+4

    D. Every 90 s. for 15 minutes:
    10 s. Sled sprint all out @ moderate load
    - 20 kg

  • Endurance Workout

    For Time:
    Assault Bike 100 Kcal @ max effort
    5:00 rest
    Row 100 Kcal @ max effort

  • WOD 051218 Workout

    ‪7 RFT‬
    ‪15 Pull Ups‬
    ‪12 Alt Pistols‬
    ‪9 BBJO

  • 5 rounds Workout

    15-12-9-6-3:
    - Snatch (50/35-60/40-70/45-80/50-90/55)
    - HSPU
    - Burpee over bar

  • Helppo-Heikin kevyet aamukahvit Workout

    2 rounds (easy pace)

    3 min air bike/row
    10 x walking lunge w/ 2 kbs (32kg)
    3 min air bike/row
    10 x leg rise
    3 min air bike/row
    30 x DU
    3 min air bike/row
    10 push up
    3 min air bike/row
    10 burpee

  • High Hang Power Clean 4x10 Strength

    4 x 10 reps ahap

  • Gymnastics + strength Strength

    105 min
    Warm up for 15 min
    1.Gymnastics
    A. HS Walk Practice for 15 min
    - 18 m

    B. Strict HSPU strength:
    3 x 5 w/ 1 s. stop as low as possible
    - 5 5 5 reps

    C. Butterfly pull up practice for 25 min
    - Total of 50 + 20 = 70 butterfly pull up

    2.Gymnastics capacity: 8 x 60 s. on/ 60 s. off:
    A) 30 Double unders + ME Butterfly
    - 8 7 4 0 reps
    B) 8 Box jumps + ME Alternating pistols
    - 12 Box jumps + ME KBS @ 24 kg
    - 13 16 16 15 reps

    3.Strength
    A. 3 sets:
    - 15 DB Bench - 25 20 15 lbs
    - 20-30 s. Top of dip hold - 20 20 20 s.
    - Rest 60 s. between sets

  • Overhead squats and burpees 4/12/2018 Workout

    AMRAP 8
    5 OHS @ 40 kg
    10 Bar over burpees (no stepping)

  • EMOM 8 Workout

    A: 20-30 DU, B: 10 db snatch 22,5/15, 10 steps walking lunges with db overhead.

  • EMOM 5 Workout

    5 tng power snatch, pick a moderate weight, 5 bar facing burpees