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

  • 1 mile run + gymnastics + squats Strength

    Morning: 50 min
    A. Running warm up for 35 min
    B. For time: 1600 m run
    Time: 6.20, rounds: 1.36, 1.37, 1.35, 1.32
    C. Cool down: 10 min walking

    Afternoon: 90 + 75 min
    Warm up EMOM14 + 12 m HSW
    1.Own skill
    A. RMU practice for 45 min
    - Support swings 3 x 10
    - Ring swings 3 x 5
    - HTR 3 x 1
    - Turn with band
    - MU as. 2 x 1
    - MU 3 x 1 + 5 x 1 attempts
    = 5 MU

    2.Strength
    A. Back squat 5x6 @ 81% - 95 kg x 0.81 = 77 kg
    - 3 Seated box jumps after each set - 30" box

    B. 3 sets of:
    5+5 Staggered stance RDL - 35 35 35 kg
    10 GHD Barbell row > GHD hip extension
    15+15 Side plank rotations

    3.JG PP 24.9.2018
    A. Turkish Get-up - not done

    B. Hanging
    - Accumulate 60s of pronated passive hang > 30 s.
    - Accumulate 60s of pronated active hang > 30 s.
    - Accumulate 2 minutes of supinated narrow grip passive hang > 30 s.

    C. LYTP
    3 x 20 reps of each variation > 2 x 20

    D. Supinated lateral dumbbell raises
    3 x 15 reps > 2 x 15

    E. Core Conditioning - not done

  • Barbell Complex Workout

    Barbell Complex

    6-8 sets, rest as needed:

    Hang Power Snatch (above the knee) + 2 Hang Squat Snatch (above the knee) + OHS

  • 22.6.2018 KK Workout

    Lepoja. Vauhdikasta ja erittäin villiä juhannusta jokaiselle Käpsylle!

  • Accessory Gymnastic Workout

    Pull-ups
    5 x 2 @ 65% of 1RM
    https://vimeo.com/175741058

  • Accessory work Workout

    3-4 rounds, rest as needed:

    15-25 GHD Sit-Up
    10+10 KB Lateral Flexion
    Assault/Row 30-50kcal (easy)

  • Superkids 10-13v WOD Workout

    3 kierrosta:

    30 sek dipin yläasennossa renkailla
    30 sek lepo
    30 sek max reps pistoolikyykky vasen jalka
    30 sek lepo
    30 sek max reps pistoolikyykky oikea jalka
    30 sek lepo
    30 sek max reps vaakarengassoutu
    30 sek lepo

    Loppuun 3 x
    10 hollow suoraan
    10 + 10 hollow rocks vinossa
    10 teris suoraan
    10+10 teris vinossa

  • Accessory wod Workout

    3sets:
    20 Alternating Pistols (Scale by doing high box step-ups)
    50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
    50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

  • WOD 10/04/19 Workout

    For time
    30 Burpee Box jumps over
    Then
    100 Walking Lunge

    EMOM : 10 Alt Dn snatches 22,5/15

  • POWER&SPEED Workout

    Monday

  • Gymnastics + Hard routine Workout

    150 min
    Warm up for 10 min
    - 30 TTB + 20 HSPU
    1.GS
    A. HSW practice for 5 min
    - 15 m.
    B. Bfly pu practice for 10 min
    - 30 reps

    Hard routine
    1.Warm up for 15 min

    2.GS
    A. CTB & butterfly pull up practice for 25 min
    - Drills
    - 15 CTB
    - 25 bfly pull up

    B. EMOM12:
    1) CTB - 8 8 8 8 8 8
    2) 6 STOH - 45 kg

    3.Conditioning
    8 x 3 min on : 2 min off
    A. 10 power clean @ 50 kg + 8 cal run > 45 kg
    Reps: 7 rounds + 4 power clean

    B. 16 DB snatch + 12 box jump overs > 35 lbs
    Reps: 10 rounds + 11 DBS

    4.Accessory
    A. Abs