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

  • Ninjat 14-16v WOD Workout

    5 min AMRAP

    12 x vala-askelkyykky, 5-10 kg levypaino
    9 x varpaat tankoon
    3 x bar MU / 9 x leuka
    3 min lepo

    4 min AMRAP

    5 min AMRAP

    12 x vala-askelkyykky, 5-10 kg levypaino
    9 x varpaat tankoon
    3 x bar MU / 9 x leuka

  • 22.6.2018 KK Workout

    Lepoja. Vauhdikasta ja erittäin villiä juhannusta jokaiselle Käpsylle!

  • Strength Strength

    • 3-3-3-3-3-3 of:
    BB Jerk
    Riscaldati progressivamente e poi in 3 sets arriva sino ad una tripla quasi massimale dopodiche con
    il 90-95% di quell carico fai altri 3 sets.

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • 14.4.2019 Workout

    Alakertaan ja peruskestävyys lenkille klo 17:00

  • Barbell Complex Workout

    Barbell Complex

    6-8 sets, rest as needed:

    Hang Power Snatch (above the knee) + 2 Hang Squat Snatch (above the knee) + OHS

  • AF #masu Strength

    AF WEEK 9 Day 1 TEST WEEK

    WEIGHTLIFTING:
    “OLY test”

    E2MOM x7:

    Snatch
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.

    Rest as needed, then

    E2MOM x7:
    C&J 1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.
    Snatches and Cleans can be power and/or squat versions

  • Hyvää itsenäisyyspäivää! Workout

    Taistele läpi:

    20 kyykkyä
    10 punnerrusta
    20 pistoolikyykkyä

    20 kyykkyä 10 sek pidolla alhaalla
    10 punnerrusta 20 sek pito ylhäällä
    20 pistoolikyykkyä 10 sek pito alhaalla

    20 kyykkyä
    10 punnerrusta
    20 pistoolikyykkyä

    Lämmittelyksi 50 burpeeta ja 50 askelkyykkyä

  • LINCHPIN TEST 8 Workout

    3 Rounds for time of:

    21 Deadlifts 185/135
    7 Overhead Squats 185/135

    *One barbell, no rack

  • 1 mile run + gymnastics + squats Strength

    Morning: 50 min
    A. Running warm up for 35 min
    B. For time: 1600 m run
    Time: 6.20, rounds: 1.36, 1.37, 1.35, 1.32
    C. Cool down: 10 min walking

    Afternoon: 90 + 75 min
    Warm up EMOM14 + 12 m HSW
    1.Own skill
    A. RMU practice for 45 min
    - Support swings 3 x 10
    - Ring swings 3 x 5
    - HTR 3 x 1
    - Turn with band
    - MU as. 2 x 1
    - MU 3 x 1 + 5 x 1 attempts
    = 5 MU

    2.Strength
    A. Back squat 5x6 @ 81% - 95 kg x 0.81 = 77 kg
    - 3 Seated box jumps after each set - 30" box

    B. 3 sets of:
    5+5 Staggered stance RDL - 35 35 35 kg
    10 GHD Barbell row > GHD hip extension
    15+15 Side plank rotations

    3.JG PP 24.9.2018
    A. Turkish Get-up - not done

    B. Hanging
    - Accumulate 60s of pronated passive hang > 30 s.
    - Accumulate 60s of pronated active hang > 30 s.
    - Accumulate 2 minutes of supinated narrow grip passive hang > 30 s.

    C. LYTP
    3 x 20 reps of each variation > 2 x 20

    D. Supinated lateral dumbbell raises
    3 x 15 reps > 2 x 15

    E. Core Conditioning - not done