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

  • One hundred! Workout

    Warm up 500m row

    In teams of 2 share the work as even as possible.
    100 x pull ups
    100 x bench press - 40kg
    100 x decline sit-up
    100 x back squat - 40kg
    100 x dips
    100 x hamstring curls - 10kg
    100 x floor sweepers - 20kg
    100 x barbell ground to over head - 40kg
    100 x kb swings - 20kg
    100 x box jumps
    100 x plate sit-ups - 20kg

    Finish with 3 x 250m 17km runs. Jog at 12km while partner is running.

  • Snatch Tempo Pull Strength

    6 Sets of 1 (74-77-80-83-83-83%)

  • Cindy Workout

    AMRAP 20

    5 Chin Ups
    10 Push Ups
    15 Squats

    15 Rnds, 5 Chins, 10 Push Ups, 8 Squats

  • Endurance WOD Workout

    Every 10 min x 4 sets:

    800 m run
    21 push ups
    15 T2B
    9 burpee pullups

  • Ninjat 14-16v taito Workout

    Harjoittele 10 min:

    HSPU/Kip C2B/butterfly pull up/MU/ring MU

  • Warmup Workout

    Row 1k
    20 Empty Bar Muscle Snatch
    20 Behind the neck Empty Bar Snatch Push Press
    20 Empty Bar OHS

  • Pn-reenit Workout

    Voimate+vala+allepud+te pp
    15,20,25,29,31,32
    Jotku heilu eteen, mutta pysyi

    Tempaus lantiolta kakkosia
    25,27,29,31,32
    Useampi lenteli eteen ja taakse tänään…

    Rive lantio+työntö+rive+työntö
    30,35,40,45,49,51,54

    Etukyykkylämpät kakkosia
    45,45,50,50,55,60,60,65

    Etukyykky 3x3 90%
    67,67,67

    Miniloppujumps

  • Kisaryhmä Ke 24.10.2018 Maastaveto Strength

    Maastaveto 3x1x90%
    KorkeaVeto max1 (vedä niin kauan kun tanko nousee "napa-linjalla")
    Maastaveto 3x2x60%
    Linkkari 5x10 räjähtävä!!!

  • Gymnastics + weightlifting + conditioning Workout

    150 min
    Warm up EMOM10 + 10 min mob.

    1.Gymnastics
    A. HSW practice for 10 min
    - 15 m.

    B. MU practice for 50 min
    - Drills: RS, TWB, jump turn, HTR
    - 2 swing + 1 MU x 5
    - 1 swing + 1 MU x 5
    - Total of 10 MU (+ 6 attempts)

    2.WL
    A. Every 15 s. for 8 minutes:
    1 Power snatch @ 5 RM weight of Wednesday
    - 40 kg

    3.Conditioning
    A. 2 min on/ 1 min off for 7 rounds:
    15 cal Row
    Max Strict handstand push ups remaining time (Openin skaalaus)
    - 6 3 4 3 3 4 2 = 25 reps

    4.Accessory
    A. 4 sets:
    10 Ring face pulls (1s hold at top)
    10 Deficit push ups (Slow and controlled)
    15+15+15 Gymnastics swimming
    - Rest 90 s. between sets-

  • 15 Unbroken & Untimed Workout

    3X 15 Thrusters Unbroken
    3X 15 T2B Unbroken
    3 X 15 Ring Dips Unbroken

    Thruster weight (115#, 135-13reps, 135-13reps)

    Total 5235# (reps x weight)