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 + strength Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 40
    - BCTB x 30

    2.Squats
    A. Back squat
    5x80 %
    3x85 %
    2x90 %
    2x95 %
    1x97 %
    1x100/100+ %

    B. Front squat
    1x5x80% - 65
    2x5x85% 65
    - New set every 3 minutes

    3.DL
    - Not done

  • Super set Workout

    Super set
    Chest to rings
    5, 4, 3, 2, 1
    straight in to
    Ring dips
    5, 4, 3, 2, 1
    - rest as needed in between super sets
    - c2r, get the ring to your diaphragm every rep, use bands if needed
    - sent videos of the last reps

  • Rest day Workout

    Rest day

  • EASYWOD18012020 Workout

    -Parin kanssa vuorotellen yhteensä 50 raaka rive riipusta.

  • Coreilut Workout

    Core
    3 rounds:
    10 hollow rock
    10 v-ups
    10 sec tuck hold
    10 sit-ups

    Rest 1min between rounds

  • SKILL RUUVIKATU Workout

    C2B, DU

  • Shoulderpress 10x3 Strength

    Shoulderpress 10x3@67,5%
    Amrap sista setet

  • 8/4/20 Workout

    Warm up(10)
    10 jing jangs
    10 plyo
    10 heel grab
    10 knuckle draggers
    10 knee grab
    10 mountain climbers
    10 heels to rear
    10 jing jangs

    WRK(24)
    WRK 3:00 Rest 1:00 x6
    10 dumbbell hang to overhead
    10 db upright row
    10 hand release push up w/shoulder tap
    10 double dumbbell hopovers

    Finisher
    60 flutter kicks
    1:00 samson

  • 8/5/20 Workout

    Warm up(10)
    10 jing jangs
    10 plyo
    10 heel grab
    10 knuckle draggers
    10 knee grab
    10 mountain climbers
    10 heels to rear
    10 jing jangs

    GRT(24)
    On the 3:00 x8
    200m run-sandbag/medball/db carry optional
    20 jump rope/hvy rope/double unders

    Finisher
    15 side plank punch thru per side
    1:00 min butterfly stretch

  • Accessory Workout

    3 rfq
    10 s pull up hold + neg.
    10 s chin up hold + neg.