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

  • Handstand Class 27/04/2017 Workout

    General Sweat
    - 5:00 of getting a basic sweat.

    Wrist Mobility
    On all 4s and arms locked for all movements.
    Rock into stretch for :02, then rock out of stretch.
    Repeat for the required reps.
    - 10 reps fingers towards knees.
    - 10 reps fingers towards knees, palms up.
    - 10 reps fingers forwards.
    - 10 reps arms and fingers turned inwards as far as possible, then stretch.

    Upside Down Conditioning
    Superset between these movements without additional rest.
    4 rounds
    - Chinese Handstand :25-:40
    - Standing Weighted Stick Shoulder Extension :15

    Core Conditioning
    Superset between these movements without additional rest.
    4 rounds
    - Prone Lying Posterior Pelvic Tilt :25-:40
    - Table Stretch x 5 reps

    Skill
    5/direction x 'Conan Pike Walks'

    Cooldown
    5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

  • Metcon Workout

    • 20 Min AMRAP of:
    Two-Arm KB American Swing (32/24Kg) 30 reps
    BB Push Press (50/35Kg) 30 reps
    Assault Bike 30/20 Kcal
    GHD Sit Ups 30 reps

  • Conditioning Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP

  • THURSDAY PROGRAMMING Workout

    Follow Thursday programming if you did 21.3 on Friday.

  • Jonne Koski: Strenght progression Day 5 Strength

    A. Takakyykky 5x3x75%

    B. Tukiliikkeet
    3x16 boksiaskellus (kahvakuula lisäpainona)
    3x supersarjat: 20 kyykkyhyppy+ 20 askelkyykkyhyppy
    / 90s lepo

  • Gymnastics Workout

    "+"
    Warm up
    classic gym
    +core +DB mérleg
    Slider 2-2

    Támasz ülőtartás:
    Zsugor 2x10"
    pike 2x10"
    mérleg zsugor 2x10"
    mérleg 1 láb 2x10"
    mérleg társsal 2x10

    Függő/mellső :
    zsugro 2x10
    one leg 2x10
    terpesz 2x10
    társsal 2x10

    Wod: 1perc plank 30 sec rest
    Time cap 12

  • Stretching at the office Workout

  • V-up intervals Workout

    5 rounds

    • 5 V-ups
    • 30 seconds of rest

  • 7.6.2024 Skills Workout

    ** Freestanding handstand hold**

    – Accumulate 1:00 – 3:00 on your hands*

    • Give yourself no more than six (6) attempts to accumulate the time. You can try doing the holds on parallettes if wanted.

  • Floor Press Strength

    65% x 5
    72.5% x 5
    77.5% x 3 x 5
    77.5% x 5+