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

  • Perjantai 1.7.22. Workout

    REST OR Active Recovery Session
    Breathing and Streching
    then
    3 rounds
    6+6 windmill @light weight
    3 min air bike (nose breathing)
    6 thorahic bridge
    3 min ski
    12 cossack squats
    3 min row
    6 wall squats

  • Jalantappoase 2-2 (etu) Strength

    Etukyykky
    3x5 @ 72%
    3x3 @ 76%

  • 3RFT/Pushup-KBS-AB Workout

    Pushupx5-10-15
    KB swingx10-15-20 (24/16kg)
    Assaultbikex15-20-25cal
    Timecap 10min

  • Monday 5th November Workout

    Strength: 20 mins to perform
    5x3 snatch pull to knee(3 sec pause)@90-100%
    3x3 hang power snatch + ohs@70% and build
    3x1 snatch (stay light and work on form)

    Wod: 15 min amrap
    DBsquat 10r/10l
    DBC&J 20 reps alternate
    DBOHL 10r/10L
    DBSnatch 20 reps alternate
    @22.5/15kg (1DB)
    After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

    Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

    Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

  • FUNCTIONAL 9.10.2021 Workout

    3 rounds:
    15 KB deadlift
    10m KB front rack walking lunges
    -rest 1-2 min between rounds-

    3 rounds:
    6+6 box step down
    12 hanging knee/ leg raises
    -rest 1-2 min between rounds-

  • Amrap 12 Workout

    2 squat clean @60
    4 hand stand pushups
    6 pullups
    8 cal ski

  • Home wod 14.5.2020 Workout

    600 reps
    50 x jumping lunges
    50 x sit-ups
    100 x mountain climbers

    Score is time

  • 5/14/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(14)
    On the minute for 14 minutes complete:
    5 burpees
    5 dumbbell/sandbag/barbell/clusters(choose weight)
    cluster=hang squat clean plus thruster

    Finisher
    50 in and outs
    1:00 bf stretch

  • Ходьба на руках Workout

    6*5м на пути 2 блина 5 и 10 кг (2 горки)

  • [hartch] Front squat, week 11, day 1 Strength

    5x60%
    3x70%
    2x80%
    2x90%
    1x95%
    1x103%