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

  • BASIC CONDITION Workout

    30min amrap
    400-m jog
    20 KB hang power cleans alt.
    100-m KB front rack carry

  • Muscle & Power, YV1 Strength

    Push press 5x5 reps

  • 30.5.2022 3 x AMRAP 8 Workout

    AMRAP 8

    Buy-In 50 Double Unders

    Remaining time :

    12 Power Clean 60/40kg
    12 Bar Over Burpees
    12 Front Squat 60/40kg

    Rest 4 minutes.

    AMRAP 8

    Buy-In 50 Double Unders

    Remaining time :

    9 Power Clean 70/45kg
    9 Bar Over Burpees
    9 Front Squat 70/45kg

    Rest 4 minute.

    AMRAP 8

    Buy-In 50 Double Unders

    Remaining time :

    6 Power Clean 80/50kg
    6 Bar Ovar Burpees
    6 Front Squat 80/50kg

  • RestDay! Workout

    RestDay!

  • Handstand Walk Workout

    For Time:
    300ft. Handstand Walk

    Time Cap: 10 Minutes

  • Day 1 Gymnastics Workout

    Basics - headstand practise for 10 minutes using an abmat. Ensure you are making a tripod shape in the bottom position. Start learning how to balance on hands and head. If not comfortable with this then start on a box and introducing holding body weight with pike hold practising for 10 minutes.

    5 sets of 3 negative pull ups
    Start with the chin over the bar then lower yourself down as slow and controlled as possible
    Rest at least 90 seconds between sets

    Building strength in key positions for gymnastics
    EMOM/6
    1. Seated double DB press - 10 reps @ 9RPE
    2. DB bent over row - 8 reps each side @ 9RPE

    Core finisher
    3 rounds
    30 flutter kicks
    20 v-sit ups
    10 Russian twists with a med ball

  • WOD 26/05/22 Workout

  • 5.5.2022 Workout

    EILINEN tai
    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min
    ja/tai

    CORETREENI 2-3 kierrosta,
    kesto 20-30min,
    työ 30s + lepo 30s,
    sarjojen välissä lepo 60s
    Tee alkuun valinnaiset lämmöt

    tai kevyt TEKNIIKKATREENI n.60min
    Tee alkuun valinnaiset lämmöt

    CORE: väline pyyhe/kuminauha/keppi/tanko
    1. SUPERMAN I-W-I-W-I
    2. CRUNCH KICKS
    3. BACK SQUAT
    4. HIGH KNEES
    5. SPLIT SQUAT + PUSH PRESS
    6. HIGH KNEES
    7. SPLIT SQUAT + PUSH PRESS
    8. HIGH KNEES

    HIT + HIT & HIGH PULL - sn grip
    2x1[6+6]@keppi, 3x1[6+6]@tanko pal 2-3min

    HIT + HIT & HIGH PULL + HIT & LEG EXT. & HIGH PULL start position above knee - sn grip
    3x1[4+4+4]@keppi, 3x1[4+4+4]@tanko pal 2-3min

    HIT & LEG EXT. & POWER SNATCH start position above knee - snatch grip
    3x1[4+4+4]@keppi, 3x1[4+4+4]@tanko pal 2-3min

    POWER SNATCH + SNATCH
    3x1[2+1]@nousu 40% pal 2min

  • 14.6.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 8.6.2023 Light Cardio Workout

    30-60 Minutes Bike
    60-90 Minutes Walk
    20-30 Minutes Swim
    30-40 Minute Jog