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

  • Harjoitus 3 Workout

    Alkuverryttely:

    • kevyttä ottelua käsitekniikoin
    • kevyttä ottelua jalkatekniikoin
    • kevyttä ottelua kaikki tekniikat
    • 10min

    Kihon:

    • Käsitekniikat
    • Jalkatekniikat
    • Kombinaatiot
    • 30min

    Kata:

    • Empi
    • Jion
    • Bassai Dai
    • 30min

    Loppujäähdyttely:

    • Kevyttä painia
    • Omat venytykset
    • Parivenytykset
    • 20min

  • Met-Con 13082015 Workout

    Then depending on your weaknesses choose ONE of the following:

    4a Met-Con

    AMRAP 5 min

    150 empty sled push (75 out 75 back)
    5 hang power snatch 155/105 lbs

    4b Gymnastics

    AMRAP 5 minutes

    30 DU
    10 Alternating weighted pistols 53/35 lbs KB

  • Competition Workout

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
    (focus on stabilizing your midline and maintaining a good vertical position)
    Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
    Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
    (if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

  • Kulmasoutu tangolla Workout

    2-3 sets of max number of reps

  • Gymnastics + conditioning + core Workout

    135 min
    Warm up & mobility for 25 min

    1.Gymnastics
    A. MU practice for 70 min
    - RS 4 x 8
    - TWB 2 x 3
    - HTR 3 x 1
    - MU 15 x 1

    2.Conditioning
    A. 5 x 1 min on / 1 min off: Max cal assault bike
    - 22 - 19 cal/min
    B. 15 min easy assault bike

    3.Core
    A. 3 rounds of:
    15 curl up w/3 sec. hold at top
    25 s. side plank hold
    20 bird dog

  • Conditioning Workout

    Partner wod (You GO, I GO)
    AMRAP 6 mins x 5 sets
    2-4-6-8-10-12-14-16....
    T2b
    Goblet Box step up @20/12kg , 50cm
    Cal row
    Burpee over row

    2 mins REST between sets

    In every following 6 min AMRAP you continue the ladder.

    GOAL: set of 22+

  • Fitness Workout

    A.
    Every minute, on the minute, for 15 minutes (5 sets):
    Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
    Minute 2 – Alternating Lateral Lunges x 12-16 reps
    Minute 3 – V-Ups x 15 reps

    B.
    For time:
    Run 800 Meters
    40 Kettlebell Swings
    30 Hand-Release Push-Ups
    (successful reps must start from the top extended position, and the knees must never touch the ground)
    Run 400 Meters
    30 Kettlebell Swings
    20 Hand-Release Push-Ups
    Run 200 Meters
    20 Kettlebell Swings
    10 Hand-Release Push-Ups

  • 3-6-17 Workout

    Front

    Strength
    Combine Bench Press Test

    5-3-1-1-3-6-9-12-15
    Floor Press
    Chin Up
    Goblet Squat

    100 Abmat Situps with weight & Banded Quad Extension

    Metcon
    WOD A - 8 min AMRAP
    30 Air Squats
    33 Jump Rope Singles
    20 Sit Ups
    33 Jump Rope Singles
    10 Push Ups
    33 Jump Rope Singles

    WOD B - 7 min AMRAP
    10 Leg Raises
    1 Circle Run
    10 Banded Curls
    1 Circle Run
    10 Step Ups

    WOD C - 6 min AMRAP
    12 Banded Curl
    1 Drivway Run
    6 Laterial Raises
    1 Driveway Run
    3 Goblet Squat

  • 3/16/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Front Squat(15)
    week 2
    3@70%
    3@80%
    max reps @90%

    Metcon/*Metcon-comp(17)
    8rds
    7 thrusters 75/55-*95/65
    7 burpees over the bar

    afterburner(8)
    800m run

    Finisher
    60 rtw
    30 w raise
    2 min hip distraction

  • WARM UP Workout

    1k row with easy pace

    Then 6min AMRAP
    10 Burpee jump in
    5 Tempo push ups (3-5 seconds
    eccentric phase)
    5+5 Single arm overhead lunges
    KB/DB
    5+5 Single arm thrusters KB/DB

    Banded shoulder flow