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

  • Gymnastics + conditioning + strength Workout

    110 min

    1.HSW
    - HS hold drills
    - HS shoulder taps
    - Walk towards wall

    2.Butterfly pull up
    E2MOM x 4:
    12 pull up
    Easy bike between sets

    3.Metcon
    E4MOM x 6, alt. between A & B:
    A)
    40 DU
    12 HSPU abmat
    16 cal AB
    Times: 2.51, 2.48, 2.44

    B)
    12 CTB
    12 pistol squat (to ball)
    12 BBJO
    Times: 2.32, 2.29, 2.22

    4.Accessory
    EMOM6:
    1) 10 low ring row
    2) 12 push ups

  • Pe 18.10.2019 Masters Sm: Maastaveto Strength

    Maastaveto 10x1x80% (palautukset 3min)
    Vatsapidot roikkuen 3-5 x max

  • Ninjat 14-16v PK Workout

    50-60 min

    PItää pystyä puhumaan helposti

    1000 K row
    5 aurinkocobra + kierto
    500 m run /ulkona tai skillmillissä
    5-5-5 tiukka toes to bar
    1000 K row
    oma taito jne jne

  • IRON1 Workout

    4rounds for quality:
    -6 HSPU
    -30m+ 30m KB OH carry@ 20-24kg/ 12-20kg
    -18 HR push-ups
    -2min rest
    TC20

  • B. Snatch below the knee Strength

    Every 2 minutes, for 16 minutes (8 sets):
    Snatch from 2″ Below the Knee x 1 rep
    (pause for 2-3 seconds at 2″ below the knee, then snatch)

    Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

  • A. MU capacity Workout

    5 Sets, Not for Time:
    50 Unbroken Double-Unders
    40% Unbroken Ring Muscle-ups

  • Tiistai Wod Workout

    For time:
    30x Back squat (BW)
    Rest 5min
    Then:
    20x Front squat (BW)

    Tc: 25min

    4 rounds for time:
    20x Sit up
    20x Leg raise
    20x Crunch

    Tc: 12min

  • WOD Workout

    EMOM 30 mins
    Min 1 200m Run
    Min 2 80% max Cal Bike
    Min 3 80% max Burpees
    Min 4 80% max Box jumps
    Min 5 Rest

  • Conditioning (30min) Workout

    8 x 40s ON / 20s OFF:
    - Row

    Rest 3:00

    8 x 40s ON / 20s OFF:
    - Ski

    Rest 3:00

    8 x 40s ON / 20s OFF:
    - AB

    Score: Total calories

  • Backsquat Strength

    Takakyykkyä