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

  • 9.11.2024 EasyWod Workout

    50 Minutes Of :

    50/40 Calories Any Machine

    16 Gorilla Rows
    10 Ring Push-Ups
    30s Hold Pull-Up Upper position.
    1:00 Plank Hold

    50/40 Calories Any Machine

    5 Seiza Squats
    3 Kneeling Jump to Box Jump
    20 Weighted Calf Raise on Floor

  • HS Skill Training Workout

    3 sets:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ——————————————————
    4 sets:
    10 HS Walking Steps (standing still), with spotter
    - Rest as needed
    ——————————————————
    HS Walk around the box (feet on the box), left +
    10 Shoulder Taps in High Plank
    Rest 2min
    HS Walk around the box (feet on the box), right +
    10 Shoulder Taps in High Plank

  • Vatsalihasten tappaja Workout

    Core Tabata
    25sec work, 10sec rest, 12 kierrosta
    • pallolla kierto heittoja parin kanssa (molemmat puolet)
    •käänteinen lankku
    •hollow hold x2
    • lankku

  • Snatch proge 1/4 Strength

    Snatch progen vikat 3x1

  • For time: BMU / Wallball Workout

    For time:
    • 8-6-4-2 Bar Muscle-ups
    • 40-30-20-10 Wall Balls 20/14#
    Goal: 6-8 min.

  • Pn-reenit Workout

    Tempaus + valakyykky 2min
    (1+3,1+2,1+1) x 3
    15,20,24,
    25,27,29
    27,29,31

    Rive+etukyykky 2min
    (1+3,1+2,1+1) x 3
    30,35,39,
    41,44,45,
    47,49,50

    Rive+vauhtipunnerrus 90s
    (1+3,1+2,1+1) x 3
    30,32,35,
    37,39,41
    44,0(46),46
    46 kakkoset ei noussu enää, vimppa 46 ykkönen tuliki sitte raakatyöntönä 😄

    +Loppujumps!

  • Bench press 2x5 Strength

    Bench press 2x5

  • Bench press Strength

    3x3+ 2x1

  • 21.1.2025 Workout

    GYMNASTICS

    A) E2MOM X8

    • ''X'' rMU
    • Amrap: Easy Bike *Koitetaan saada about sama määrä/kierros tai 1-2 enemmän ku viime vkolla. Pari kiekkaa tulee nyt lisää. Keskity siihen lantion räjähtävyyteen ja haet sitä ''silta-asentoa'' ku ojennat lantion, niin ne jalat ei jäis niin korkeelle.

    B) Ring Strength:

    EMOM X12:

    1) 15-30s Ring Dip Hold
    2) 15-30 Ring Support Hold
    3) 15 -30 Chin Over Rings Hold

    Bench press

    E2:30 X6

    Set 1-2: 5 Reps (Moderate)
    3-4: 3 Reps (Heavyish)
    5-6: 1 Rep (Heavy)

    Gymnastic Metcon

    For Time:

    ACCESSORIES

    A) 3-4 Superset:

    • 10 Feet Elevated Ring Row
    • 20-30 Banded Tricep Ext.

    B) 3-4 Superset:

    • 10/10 KB Gorilla Row
    • 10/10 DB Hammer Curl

  • Bench press Strength

    8-6-5-4