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 + conditioning Workout

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 14 x 1

    2.Gymnastics capacity
    For time:
    12-9-6
    Kipping ring dip
    Hang power clean 50 kg > 40 kg
    15-12-9
    Pull up
    STOH 50 kg > 40 kg
    21-15-9
    Push up
    Wall ball
    Time: 20.48
    HR 172/184

    3.Accessory
    - Not done

  • 31.1.2020 Workout

    Lepoja

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min quad smash with roller
    2+2 min couch strech

  • Strict pull up Workout

    Max.
    20,9,7

    2min tauot

  • Thursday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
    SIT UIMAHALLIIN.
    Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

    Workout
    2x50m swim @mod/fast, rest 15s
    2x50m pull, rest 15s
    2x50m kick, rest 15s
    rest 3 min
    5x100m (moderate, mod/fast, fast/sprint, mod/fast and moderate) 3rd swim should be the fastest of the day

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Standard Push Ups 7 reps
    Walking Lunge 20 reps
    Butterfly Sit Ups 10 reps

  • RestDay! Workout

    RestDay!

  • Dynaaminen liikkuvuus/hallinta harjoitus Workout

    45min:

    10 Kasakkakyykky
    10/10 Yhden jalan pallof press
    10 Jeffersson curl
    10 Lonkan aktivointi 90/90
    10 Kepinpyöritys maaten
    10 Rintarangan kierto kyykystä

  • Wednesday 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 of :
    1:30 cardio machine
    3 snatch high pull
    3 muscle snatch
    3 ohs + 3 snatch balance
    rest 15-30 sec
    3 muscle cleans
    3 front squats
    3 strict press in split jerk position

    Warm up for snatch weight

  • Conditioning Workout

    Amrap 10 mins
    3-6-9-12….
    Cal row
    Single Kb squat clean

    3 Mins rest

    Amrap 10 mins
    3-6-9-12…
    Cal row
    Target burpee

    3 mins rest

    Amrap 10 mins
    3-6-9-12…
    Cal row
    Atomic sit up