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

  • WOD Workout

    3 rounds
    15 cal Row
    10 pull-ups (sub jumping pull-ups)

    Directly into

    3 rounds
    15 DB snatches 50/35
    10 thrusters 95/65

    • pick a weight in which you can go unbroken in the thrusters.
    • alternate arms every rep for dumbell snatches

  • Home WOD 1. Virtuaali YGIG Workout

    Valitse liikkeeksi vaikkapa burpee, ota kaveriisi yhteyttä whatsapilla, temsilla, tai zoomilla tai millä tahansa videopuheluohjelmalla.

    Tehdään yhteensä 100 burpeeta vuorotellen. Ensimmäinen pari tekee yhden burpeen, toinen toisen, ensimmäinen kolmannen...kunnes olette tehneet yhteensä 100.

    Tulos on parin yhteinen aika joka kului sadan burpeen hyppimiseen.

  • EASYWOD 14012019 Workout

    *Kippitekniikkaa renkailla
    *Rengas - muscle up progressio jalat maassa

    *Etunojapunnerrus
    *Abmat-sit up

  • TTP Strength 29.12.2016 week 6/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Band
    BMU fb. 5 x 3 = 15 :)

    1.Weightlifting
    A. Suggested snatch warm up
    A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
    25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

    2.Strength
    A. Rotate through
    A1. Back squat, rest 2 minutes before A2
    1 x 6 @ 78-83%
    1 x 4 @ 81-85%
    1 x 2 @ 85-90%
    1 x 4 @ heavier than first set of 4.
    A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
    A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Happy Valentine's Day! Workout

    OTM 13 min:
    1. min: 1 x push press (20 kg/ 15 kg), 1 x burpee
    2. min 2 x push press (20 kg/ 15 kg), 2 x burpee
    jne...

    You can use kettlebell or dumbbell also.

  • Olympics & Mobility Strength

    Total 90min+60min
    A.
    500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
    mobility
    B.
    Olympics, Jyrkin tunti

    1. Tempaus riipusta maata hipaisten
    2. Tempausveto + tempaus 30, 30, 30, 32.5, 35
    3. Tempausveto te-max painolla 5x42.5 5x42.5 5x45
    4. Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min

  • GHD HSPU Couplet Workout

    WOD:
    4 Rounds
    15 GHD
    5 Deficit HSPU

    Post WOD:
    6x50M XPO Sled Push

  • Pressejä Workout

    On the 2min x 5 rounds (10min)
    Complex of:
    1 Clean
    2 shoulder press
    2 push press
    2 push jerk

  • Heavy shit Workout

    3 rounds for time

    3x thrusters UB (90% 3RM)
    6x bomber
    9x ring dips
    15x deadlift UB (thrusters weight)

    Time limit 12min

  • Maastaveto 19.3.21 Strength

    5 x 5