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

  • Kotitreeni WOD Workout

    WOD
    2x pike push up
    20x lateral jump
    3x pike push up
    30x lateral jump
    4x pike push up
    40x lateral jump
    5x pike push up
    50x lateral jump

  • Gymnastic strength Workout

    5-7 Sets of:
    Legless Rope Climb 1 rep
    Rope Climb 1 rep
    0:30 rest each sets

  • 3 rounds Workout

    10 Front Squats (85/60kg)
    20 Chest to Bar Pull-Ups
    50 Double-Unders

  • Muscle & Power, YV2 Workout

    4 rounds of:
    6 Jumping pullups
    10 Barbell high pulls
    Rest

  • FUNCTIONAL 17.5.2021 Workout

    EMOM 15
    1.10-12 one leg V-up
    2.16-20 hand to hand KBS
    3.8-15 burpee

  • Conditioning Workout

    3 x 8 min
    YGIG
    12 KB Push Press (alt.) - 250m Row
    10 Ring Push-Up - 10 Box Jump
    4 Bar MU - 8 Burpee
    --2min rest--

  • Competition Strength

    A.
    Every minute, on the minute, for 5 minutes:
    Front Squat
    *Set 1 – 2 reps @ 60%
    *Set 2 – 2 reps @ 65%
    *Set 3 – 2 reps @ 70%
    *Set 4 – 1 rep @ 75%
    *Set 5 – 1 rep @ 80%

    Rest one minute, and then…

    Every two minutes, for 10 minutes (5 sets):
    Front Squat
    *Set 6 – 85% x 1 rep
    *Set 7 – 85-90% x 1 rep
    *Set 8 – 90+% x 1 rep
    *Set 9 – 90+% x 1 rep
    *Set 10 – 90+% x 1 rep

    For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

  • Superkids 7-9 v ja 10-13v voima Strength

    5 x 3 pystypunnerrus

  • Pegboard Conditioning Workout

    For Time:
    100 Double-Unders + 1 Pegboard
    80 Double-Unders + 1 Pegboard
    60 Double-Unders + 1 Pegboard
    40 Double-Unders + 1 Pegboard
    20 Double-Unders + 1 Pegboard

  • TTP Workout

    Weekly breakdown
    Monday – CF – Weightlifting, Gymnastics tempo
    Tuesday – Aerobic Power Intervals – Strength Aerobic method
    Wednesday – Restoration (Cardiac output)
    Thursday – Weightlifting, gymnastics strength – HRI (High Resistance Intervals)
    Friday – Aerobic Power Intervals – Weightlifting, Strength Aerobic method
    Saturday – Cardiac Output – EMOM, Gymnastics skill
    Sunday – Restoration

    Notice – Thursday HRI (session #2) is hill sprints. Scaling options on the day if no hill accessible.

    Monday

    Mob #1

    A. Shoulder – Internal rotation

    B. Ankle – Against wall

    C. Hip – flexion

    Session #1 – CF

    A. Practise Roll to Handstand on rings

    B. Practise your triple unders

    Carl Paoli & Jami Tikkanen – Triple Under Progressions from Alex Haines on Vimeo.

    B. Three rounds for time of:

    500 meter Row
    12 Overhead squats 60/40kg (135/95lbs)
    50 Double-unders

    Post time to comments

    Mob #2

    A. Shoulder – Internal rotation

    B. Thoracic spine

    C. Hip – Extension

    Session #2 – Weightlifting + Gymnastics (Tempo method)

    A. SDL + Hang Snatch (above knee) + Overhead Squat – 6 x (1+1+2) @ 60% and above
    - 3sec pause/squat

    B. Tempo Gymnastics (Superset – alternate between B1 and B2)
    B1. Ring push up – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds before ring row

    B2. Ring row – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds up : 0 pause : 2 seconds down : 0 pause), rest precisely 40 seconds before ring push up
    - Make sure to pull low on the B2
    - Make sure to initiate with shoulder forward first on the B1, thumb turned out with locked elbows at top