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

  • SKILLWOD STRICT MU VOL.3 PROGRESSIONS Workout

    False grip ring row 3x5
    Negative MU 3x3
    MU turn feet on the box 3x3
    Assisted MU

  • Käsilläkävelyä, DU, varpaat tankoon Workout

    Superkids:

    5 x

    30 m karhukävely
    20 naruhyppyä
    10 polvet kyynärpäihin

    Ninjat:

    5 x

    5 m käsilläkävellyä
    20 DU
    5 m käsilläkävelyä
    20 varpaat tankoon

  • 3-10-17 Workout

    Strength
    Anterior
    5-5-3-3-3-1-1-1-1
    Push Press

    30 sec plank hold after each

    Metcon
    Amrap 21
    1 Circle Run
    9 Banded Shoulder Fly
    15 Banded Curl
    21 Banded Fly

  • Lapset syksy 17 Workout

    Lämppä ja mobility

    Takakyykky 5x5

    Metcon: "mini cindy"
    10min
    5leukaa
    10punnerrusta
    15kyykkyä

    Kuppipitotabata

  • 12min EMOM (every min on the min) Workout

    7x Hang clean 135/105
    7x frontsquat 135/105

  • souteluu Workout

    6 x 600m, lepo yhtä kauan kuin soudat tai kaveri soutaa

  • Helen Workout

     

    Focus: Pull Up Clinic working on kipping, butterfly, jumping

     

    Metcon: “Helen”

    3 Rounds of:

    - 400m Run

    - 21 Swings (L3 55/35, L2 35/20, L3 Scale As needed

    - 12 Pull Ups (L3 reg pull ups, L2 & L3 banded or jumping)

     

    Score = Time (Record for future reference

  • Hard routine Strength

    Aamu: 30 min
    1 min walk/1 min run
    112/134

    Ip: 135 min Hard routine

    1.Weightlifting
    A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
    47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

    2.Strength
    A. E2MOM for 10 min: Back squat
    6-4-2-2-1 reps
    B. E3MOM for 6 min: Back squat
    1-1 reps

    1. Conditioning A. For time: 40 cal row 30 C2B 20 clean & jerk @ 42.5 kg Time: 8.42

    4.Accessory
    A. 3 rounds:
    - GHD hip extension x 10 @ 5 kg plate
    - 30 x banded triceps push down
    - 8 x bicep curl 20 lbs

    B. EMOM7: ab circuit

    C. 2 rounds:
    - 12 reverse hyper 10 kg
    - 1 round of gymnastic swimming

  • Jacked gymnastics + conditioning Workout

    120 min

    1.JG SC 6.4.2018
    A. 3 rounds:
    - 10 pronated shoulder dislocates
    - 10 supinated shoulder dislocates
    - 10 shoulder flexion pulses w/bar
    - 20 palm push ups

    B. 3 rounds:
    - 6 x kick to split leg handstand
    - 20 wall facing HS shoulder shrugs

    C. HSW practice for 15 min

    D. 3 rounds:
    - 20 s. straight arm plank hold
    - 20 s. straight arm plank hold, other hand & leg off floor
    - 20 s. straight arm plank hold, other hand & leg off floor

    2.Conditioning
    A. "Mikko's Triangle"
    10 rounds of:
    1 min max cal bike - 10 x 15 cal
    1 min max cal row - 10 x 12 cal
    1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
    1 min rest > 2 min rest
    160/181

  • Tempaus Strength

    Tempaus,

    5 x 1 riipusta + 1 maasta