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

  • Raakarive 5 Workout

    Vaihteluviikko

    25min laadukkaasti

    3-5 Korkeaa boxihyppyä
    1-2 Köysikiipeilyä
    6 C&J 2x KK
    90s Kevyt kone tai hölkkä

  • WOD Workout

    Every 5:00 x 4 Sets:

    400 Meter Row/ski/800m bike
    12 Shoulder to Overhead (60/42.5kg)
    12 Kipping Pull-ups

    Score = Total work time (add 4 rounds together)
    Rx+: 15 Reps each and C2B Pull-ups

  • Extra Credit 03-06-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00/1:00 Couch Stretch
    10 Alt. 90-90 Hip Rotations
    10 Alt. Scorpions
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-

  • Omatoimi lämmittely Workout

  • Kaik loppuu Workout

    Pareittain you go, i go tyyliin.

    100 DU/partner
    90 Abmat sit-ups
    80 DL 50/35
    70 Ring row
    60 Slamballs 20/14
    50 Bar over burpee
    40 DB snatch 25/15
    30 push-ups
    20 hang power clean 50/35
    10m HS walk/pari

    TC: 40min

  • 2020-06-01 Workout

    2020.06.01
    DIENOS TRENIRUOTĖ:
    On the 5:00 x 6 Rounds:
    7 Left Arm KB C & J 24/16
    7 Right Arm KB C & J 24/16
    400 Meter Run
    7 Left Arm KB OHS 24/16
    7 Right Arm KB OHS 24/16

    3:55

  • Gimnasztika Workout

    BMU

    Warm up : jumping, Classic gym
    3x5 pull up (bar)
    3x5 bar push up
    Core ( board)
    2x10 box BMU
    2x15"hollow arch
    2x10 Hollow arch
    2x5 one leg bmu
    2x3 jumping bmu
    2x3 bend bmu

    Wo.: A box push up 6x5 B bar hold

  • RestDay! Workout

    Huoltoa / Lepoa

  • Deadlifts (KV) Strength

    A) Five sets of deadlifts
    8-8-6-6-4
    Between sets
    5x high box jumps
    5x heavy push ups
    5+5 Gorilla row

    B) 18 min EMOM
    1. 15x wallballs + 10-20 sit ups
    2. 15x lunge jumps + 10-20 push ups
    3. 15x KB swings + 10-20 KB twists
    4. 10/15x row calories
    5. 6-8-10x burpee box overs
    6. Rest

  • Wednesday Warm up Workout

    Warm up
    Band Pull Aparts from different position
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    2
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 air bike
    20 step back lunges
    10 scap pull ups
    5 kip to swings
    5 kipping knee raises
    10 v-ups

    WOD PREP
    2 sets
    8 walking lunges @ mod weight / wod weight
    3-5 toes to bars / knees to elbows