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

  • 12.7.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Gymnastics Workout

    A) Skill
    Strict ring muscle up practice

    B) Strength
    E4MOM x 3 sets
    3 eccentric dips on rings/boxes
    3 eccentric pull ups

    C) Core
    3 rounds
    5 hollow rocks
    5 V ups
    5 sec. hollow hold
    5 tuck ups

    rest as needed between rounds

  • Kotitreeni WOD Workout

    WOD
    for time
    50x KB/DB swing
    10x sit up
    40x KB/DB swing
    10x sit up
    30x KB/DB swing
    10x sit up
    20x KB/DB swing
    10x sit up
    10x KB/DB swing
    10x sit up

  • 5.7.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Thursday 1st November Workout

    Skills: 5 mins practicing previous progressions for BMU and HSW (10 mins)

    Wod: 16 min EMOM (40 secs on/20 secs off)
    1: D-ball over shoulder@30/20
    2: BBJO@30/24”
    3: DBSnatch@22.5/15
    4: RMU

    Skill: focus is on trying to progress and have practice time.

    Wod: our focus on moving fast but staying in control and trying to recover for complex movements continues!
    The RMU will be challenging after previous movements, try to keep form.

  • Friday 26th October Workout

    Skill: clean and jerk

    Wod: “The chief”
    5x3 min amraps (1 min rest after each round)
    3 power clean@60/40
    6 press ups
    9 air squats

    Wod: aim to move fast on each amrap try to keep score consistent each round.

  • 6.9.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 8.9.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Monday 22nd October Workout

    Strength: 20 mins to build upto and perform 5x2 back squat@90%1rm

    Wod: For time
    10rds
    10 wall balls
    10 burpees

    Wod: this is a sprint Wod aim to complete a round at least every 90 secs. Aim to keep moving.

  • Double Under skills EMOM Workout

    EMOM 10:
    10-30 DU