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

  • warm up Workout

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

  • Gymnastics + weightlifting + strength Strength

    165 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12 x 1
    - MU+HTR 4 x 1+1
    - MU 7 x 2
    - MU x 30

    2.WL
    A. Snatch pull to hold + Snatch
    - Build to Rpe 8 1+1 for the day
    - 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

    B. Snatch
    - Heavy single for the day (RPE 9)

    C. Halting snatch deadlift
    - 3x5 @ 95-100% of max Snatch
    - 52.5 55 57.5 kg

    3.Strength
    5 sets: > 3
    8-12 DB Seated press - 3x10x25 lbs
    8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
    - Rest 90 s. between sets

  • 2.Conditioning Workout

    "Underrated"
    AMRAP 9:
    30 double unders
    1 hang squat clean (135/95)
    30 double unders
    2 hang squat clean (135/95)
    30 double unders
    3 hang squat clean (135/95)

    Climb by 1 rep each round.

    Kilos: 61/43

  • Shoulder press Strength

    4x8 reps

  • Upperbody strength Workout

    3rds:

    10 pendlay
    10+10 alternating DB shoulder press
    20 banded bicep curls
    10 tricep push-ups

  • Main site Tuesday 200804 Workout

    4 x 4-minute rounds, for max calories/reps of

    • Bike for 20 seconds, rest 10 seconds
    • Burpee for 20 seconds, rest 10 seconds
    • Row for 20 seconds, rest 40 seconds
    • Row for 20 seconds, rest 10 seconds
    • Burpee for 20 seconds, rest 10 seconds
    • Bike for 20 seconds, rest 40 seconds

  • Open 17.4 Workout

    Mitä sieltä tuleekaan niin nää ei oo kepeitä jumppia. Karsitaan kuitenkin maailman parhaat Regionaaleihin.
    Tehkee selekeä suunnitelma!
    Pysykää siinä!
    Netti on täynnä Tipsi videoita!
    Jos katsoo sit jonkun Battlen (fraser vs. salo) niin niistäkin oppii.

    Siunausta :) Mie oon viikonlopun Varalassa. Jäsen Jii postaa sit aurinkoisen kuvan Rukalta.

    Ja ps. 8.4 mie oon Lepikällä pn kisoissa. Et 7.4. ollen nätisti :) Paulahan lähtee kans Leppävirralle!

  • SPCOM25092019 Workout

    A

    Warm up 

    20 jj,10 broad jump,5 burpees x 3

    B

    6 set : 6 back squat 77% + 

    8 bent over row   2'

    Dl 3x8 ( unbroken ) 77% 2'

    C

    C1 

    WEIGHLIFTING

    5x3 tre salti in Squat profondo con bilanciere in Back e al terzo incastro in Overhead 

    Rest 30”

    5x3 Press behind the neck

    Rest 60”

    Every 30” for 6’

    1 snatch 75-85% rm

    C2

    GYMNASTICS 

    3x10 distensioni dietro la nuca (pvc) con foam roller sotto le scapole 

    3x30”dx

        30”sx

    Bacino a terra, braccio disteso verso il pavimento e con l’altro 30” kb Press (leggero)

    Propedeutiche per Ring Muscle Up

    3x10 hollow position + arch agli anelli (false grip)

    3x10 anelli altezza spalle (false grip), braccia distese, sedere alto e piedi e terra. Faccio tirata, transizione dentro (Sit Up veloce) anelli vicini al corpo e poi dip.

    Per chi ha già i Ring Muscle Up 8’ di lavoro

    D

    WOD1

    EMOM PER 10'
    7 DEVIL PRESS 22,5KG/15KG

    REST 5'

    18 Rope Climb (FOR TIME)

    WOD2

    Ski 500mt
    20 Strict HSPU
    Ski 500mt
    25 Deficit HSPU
    Ski 500mt
    30 HSPU (kipping)

    rest 5'

    FOR TIME
    18-15-12-9
    PULL-UP
    POWER CLEAN
    OGNI SET 200 MT RUN

  • Permantotaitoja Workout

    -kuperkeikka eteen, taakse, haarat, lento, etunojaan
    -kärrynpyörät, yhden käden
    -arabialainen
    -käsilläseisonta, käsilläkävely

  • EASYWOD Workout

    -Harjoitellaan pysty- ja vauhtipunnerrusta

    3 x 5 vauhtipunnerrus, sopiva paino.

    Käydään läpi kippi + kippi polven nosto