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

  • 20.3.2020 CF (kevyt) Workout

    Voimatempaus + Snatch Drop

    3 x (2+2)x40%
    Tempaus + Valakyykky 1+1x70%, 5 x (1+1)x75%

    Rive + Raty + työntö
    1+1+1x70%, 5 x (1+1+1)x75%

    Takakyykky 3x5x75%

    3 x 10 Dipit
    3 x 10 reverse hyper

  • Gymnastics Workout

    Lord of the RINGS

    Bemelegítés:
    klasszikus gimnasztika 5-8 feladat
    támasz járások
    core - has és hát hinták spec.gimnasztika

    fő rész: lefüggés, bicska, lengés

    Wod: 5 gyűrű húzás - tolás, 5 abcúg könnyített helyzetben, 10 has hinta 10 háthinta
    for time: 12'

  • Onramp test Workout

    Drive in 500m bike erg
    3 rounds:
    15 air squat
    12 ring row
    9 burpee
    Drive out 500m bike erg

  • 22.07.2020 Bergeron capacity builder Workout

    On the 2:00 x 4 Rounds:

    7 Bar Muscle-Ups
    7 Double Dumbbell Power Cleans
    Max Distance Double Dumbbell Front Rack Walking Lunge
    Rx Dumbbells – 50’s/35’s

    KILOS 22.5’s/15’s

  • WOD Workout

    For Time:
    200m row/ ski
    30 USA swing
    200m row /ski
    20 USA swing
    200m row/ski
    10 USA swing
    200m row/ski
    Timecap: 10 mins

    Extra:
    100 banded pull through

  • OTM push up Strength

    OTM 10 min

    Push up 4 - 8 rep every minute

  • Pull ups and HSPU Workout

    Max reps:
    Strict pull up
    Strict HSPU

    Testaa maximi toistot kummassakin liikkeessä, mutta jätä 1-2 toiston reservi. Pidä liike teknisesti puhtaana.

  • WOD 22.1 Workout

    3 rounds for time
    5 bar muscle up
    10 squat clean 60/40
    20 box jump

  • OHS:ää Workout

    Ohs 10 min otm
    1 min 2 reps
    2 min 4 reps
    3 min 6 reps
    4 min 8 reps....
    When you fail, start go down

  • 29.1.2024 SNATCH + SNATCH ABOVE KNEE Strength

    2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, rest btw sets 2min