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

  • Push/Pull strength Workout

    Weighted Strict Pull-up 10-10-6-6-10-10, using heaviest weight per set
    Rest 1 min
    Weighted Strict Ring Dip -----, using heaviest weight per set
    Rest 1 min

    The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

    The first set of 6 use a working weight, but still not a max. The second set of 6 is a max weight set. The last 2 sets of 10 are also a max weight set, but you will of course have drop the weight down.

    Once you're thoroughly warm, you should push hard with the max sets. Try to stick to the rep schemes but don't worry if you misjudge the weight and get them a little wrong. For example, if you get to 10 reps on your last set and there's still more in the tank, going to 11 or 12 is OK. Equally, if you go a little to heavy, going down to 9 or 8 reps is also OK.

  • 29.4.2019 Workout

    Lepoja

  • THURSDAY PROGRAMMING Workout

    Follow Thursday programming if you did 21.3 on Friday.

  • May 1st Chipper Workout

    Warm Up:
    - Dumpster Run
    - Leg Swing (Front, Side)
    - 20 Mountain Climber
    - 10 Push Ups
    - Hip Raises (10 double, single leg both sides)

    Strength / Skill:
    3x3 Clean

    WOD - For Time:
    - 1K Row
    - 50 Wall Balls (20,14)
    - 40 Burpees
    - 30 T2B
    - 20 Hang Clean (135,95)

    Been a while, the old man got to RX one!

  • Hip Armor 2 Workout

    For quality
    3 - 4 rounds
    A. Villasukka yhdellä jalalla/ pallon kanssa polven ojennus yhdellä jalalla x 8
    B. Hip adduction kyljellään, toinen jalka yli, nosta alempi jalka ylös x 8
    C. Köpis lankku 10 - 20 sek

  • Warm up Workout

  • Weightlifting Workout

    A: Hip squat snatch- power snatch-squat snatch
    B: Clean pull-2x power clean 4x3 @80% of power clean
    C: Clean pull 5x3 tng slow mot. exc. @110% of clean

  • Superkids 10-13v voima Strength

    Tempo etukyykky 5 x 3

    Laske 1-2-3 alas mennessä. Kevyt paino.

  • Fitness Workout

    A.
    Four sets of:
    Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)
    Rest 60 seconds
    Lateral Lunge x 8-10 reps each leg @ 2111
    Rest 60 seconds
    Side Planks x 30 seconds each side
    Rest 60 seconds

    B.
    In teams of two, alternate rounds to complete five sets each for time of:
    15 Wall Ball Shots
    15 Calorie Row

  • Maanantai 13.6. Workout

    Juoksu intervallit
    3-4x 1200m (vauhti +5s 400m)
    Rest 3 min