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

  • Superkids 7-9 v Taito Workout

    -Sumomaastaveto 3 x 12

    Herjoitellaan
    -Kahvakuulaheilautus

  • Backsquat + Ropeclimbs Strength

    6 Rounds - Strength work
    4-6 reps of Back or Frontsquat
    4 reps of Ropeclimbs (No feet allowed, use your hands)

    Extra work:
    75 Wallball - For time
    (Try to go unbroken)

    30 Slow Situps on an Abmat

  • Warm-Up: Overhead (shoulders) Workout

    5 sun salutations
    + 2x
    10 ring rows
    10 sit-ups
    10 shoulder passes

  • Snatch Strength

    Snatch 3 x 1

  • FUNCTIONAL 19.5.2021 Workout

    4 x 3 min AMRAP, rest 2 min

    A.
    8 air squat
    8 DB/KB snatch (alternating)
    8 burpee

    B.
    8 reverse lunge
    8 DB/KB hang C&J (alternating)
    8 box jump

  • Jacked gymnastics + Karjalan kovin qualification Workout

    Morning: 25 min
    Aerobic work
    1 min walk/1 min run
    HR 133
    7.02/4.56 min/km

    Afternoon: 120 min

    1.JG PP 11.8.2018
    A. Warmup
    2 rounds:
    - 10m bear crawl
    - 45s supine shoulder extension
    - 10m bear crawl
    - 20 shoulder flexion pulses with bar
    - 10m bear crawl
    - 15 x 180 crab extensions
    - 10m bear crawl

    B. Straight Arm Push / Pull
    2 rounds:
    - 5 x tuck skin the cats
    - 10 x zombie drag to tuck hold
    - 10 x pull to closed tuck front lever
    - 60s externally rotated planche lean
    - 3 x (3 x 3s closed tuck front lever + 3s closed tuck back lever). 3 x 3s of each is 1 set and should be unbroken. Rest as needed and repeat two more times through.
    - 20 controlled wall facing handstand shoulder shrugs

    1. Conditioning: Karjalan Kovin qualification events 2 & 3 A. Warm up for 35 min

    B. Event 2, with a 10 min running clock, 3 rounds for time:
    20 bar over burpee
    60 DU
    Time: 5.49
    Placing: 31.

    C. Event 3, in remaining time, deadlift 1 RM
    Result: 120 kg
    Placing: 57.

    Total placing in qualification would have been:
    45 + 31 + 57 + 61 + 64 = 258 points = 55/71

    3.Accessory
    A. Reverse hyper 2x15x30 kg

  • Practice Workout

    Gymnastics

    • Bar Kip
    • Pull-Ups
    • Push-Ups

    We will focus for the first part on the proper form for hanging from the bar, namely the proper vertical hollow hold and activation + external rotation of the shoulders. From there, we'll move on to the bar kip, starting with the feet touching the ground, and moving onward to kipping from the bar with the legs hanging free.
    Regarding pull-ups, we'll focus on finding the right rubber band combination to get a fully strict pull-up.
    Push-ups will deal with the proper plank position, building off the plank, and will discuss not only the proper loading of the shoulders, but will work on finding the best scaling for each individual as well.

  • 31.12.2019 Workout

    Salin ohjelmointi

    (Thruster 1RM & Death By Thrusters)

  • Jalkojen nostot roikunnassa/penkillä Workout

    Toes to bar or on bench

  • Open Gym 10:30am-12:00 Noon Workout

    Post if coming