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

  • Ninjat 14-16v WOD Workout

    Parin kanssa yhteensä

    5K row

    Toinen tekee
    3 x aurinkocobra
    3 x aurinkokissa
    20 sek L-pito
    20 sek pöytäpito
    20 sek vastaoteroikunta

  • IRON1 Strength

    EMOM10
    -shoulder press+ push press+ push jerk

    *start with empty barbell. Increase weight every other minute.

  • Saturday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds
    1:30 air bike + 1:30 ski erg
    5 inch worm with push up
    5+5 lunge elbow to floor strech
    10 wall squats
    5 barbell power snatch + 5 barbell ohs
    5 power cleans + 5 thrusters
    :30 wall climb hold

    Skill / Wod Prep
    Lets Pracitse some double unders, then wall walk movement
    Then practise Free Handstand Hold / walkings
    1) Kick to Handstand against wall x 5-7 reps
    stay few seconds next to wall, come back down and do it again.
    goal is to find just about right speed to go to that HS Hold
    "prepare to go hs hold without wall, so it wouldnt go over"
    2) Some HS hold playing againts wall/free holds. take the other leg off
    from the wall, then both and find some balance (2-3 times attempt)
    3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
    we want to feel how to change weight hand to hand and get stimulus to
    HS walking.
    4) HS walking practises for sometime. Try to get some steps and meters in.

  • EASYWOD 25112019 Strength

    -Pystypunnerrustekniikka (shoulder press)

    -Vauhtipunnerrustekniikka (push press) / 3 x 5

  • Conditioning 06-09-2020 Workout

    4-5 rounds for quality

    6 Bent Press total
    8 Single Arm Overhead Reverse Lunge
    10 American Swings
    24 Double Unders

  • Strength finalizer Workout

    3 rounds of

    4 strict pull ups
    4/4 DB push up row
    12 sit ups

    into 3 rounds of

    6 T2B
    6 DB snatch

    Cash out

    50 DU

    RX 22.5/15 kg

  • WOD011019 Workout

    Tabata
    DB Snatch
    Lunges with KB
    Planks

  • Warm up Workout

  • Power snatch 8rm Strength

    -Touch&go
    Wu: Every 90secx10 (build up)
    R1-4/powersnatchx3
    R5-8/powersnatchx2
    R9-10/powersnatchx1+1
    -Rest 2-3min before 8rm set

  • Echo 60 min Workout

    Echo bike 60 min for calories