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

  • 11/3/20 Workout

    Warm up(10)
    3rds
    20 big arm circles
    10 pik n grass
    20 jax
    5 walkouts

    WRK(16)
    Complete the following on the minute for 16 mins:
    4 jing jang(5 yard suicide)
    20 heavy jump rope
    4 air squats

    Finisher
    1:00 six inch hold
    1:00 butterfly stretch

  • EASYWOD 24022020 Workout

    EMOM 12

    *Even: 3-5 single leg long jumps / leg
    *Odd: 5-7 strict toes to rings / leg raises

  • 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

  • Power Snathes Workout

    Weightlifting
    Power Snatches 3x5 reps @60,65,70%

  • 21.10.2020 Workout

    Lepoja

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • RestDay! Workout

    RestDay!

  • Monster 6/2016 Workout

    Partner WOD

    25min get as far as you can
    (AMRAP)

    2 Rounds of:
    8 HSPU

    24 Deadlift 60/40kg

    32 Box Jump Overs

    2 Rounds of:
    16 HSPU

    24 Deadlifts 80/50kg

    32 Bar Facing Burpees

    2 Rounds of:
    24 HSPU

    24 Deadlifts 100/70kg

    32 Box Jump Overs

    2 Rounds of:
    32 HSPU

    24 Deadlifts 120/80kg

    32 Bar Facing Burpees

    (if you finnish, start over from the beginning)

  • May Strength 2 Movement Prep Workout

    With mobility band hooked high: lat focus, tricep opener
    With mobility band hooked low: ankle, hips

    Dowel dislocated eagle grip and conventional - keep fingers on dowel focus on wrist and forearm mob.
    Pool cue drills

    OH Squat with dowel
    beast activations, 3 point and 2 point

    Zombie squats, 2-3 minute rack position coaching
    Tricep Roll on Barbell

    15 minutes

  • Gymnastics + weightlifting + strength Strength

    130 min
    Warm up + COS 25 min
    - 20 bfly

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8 > 40

    B. Ring muscle up
    - 11x1 + 5x2 - 21 reps

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    D. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5 - 8 reps

    2.Power clean + Push jerk
    Heavy 1+2 for the day

    3.Hip thrust
    - 4 x 10 - 60 65 65 65
    - As heavy as possible, 1-2 s. hold at top position on each rep!

    4.Accessory
    - Not done