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

  • Snatch warm up Workout

    5 Snatch grip strict press behind the neck
    5 Power snatch balance
    5 High hang power snatch
    5 Snatch balance
    5 High hang snatch
    10s Overhead hold

  • Flexibility wod Workout

    FLEXIBILITY:
    Test Pike Stretch

    2 minutes Hamstring Floss

    20 Sit Up to Pikes

    Re-Test and Hold Pike Stretch for 2 minutes

    http://gymnasticswod.com/content/wed-0528

  • Lauantai 20.8. Workout

    Treeni

    HS skill wod 20 min
    10m Hs walk
    15 Pull up

    20/15 cal Bike/ echo bike

    Rest 2 min

    Hiki
    Wod
    12 min amrap
    5 Pull up
    10 Wall ball
    15/12 cal Row
    1 min rest

  • Lauantai 20.8. Workout

    Treeni
    HS skill wod 20 min
    10m Hs walk
    15 Pull up

    20/15 cal Bike/ echo bike

    Rest 2 min

    Hiki
    Wod
    12 min amrap
    5 Pull up
    10 Wall ball
    15/12 cal Row
    1 min rest

  • Strength Strength

    1a) Sumo Deadlift w/(2-0-X-0) tempo - 3 x 5

    *Build up to a heavy set of 5. These are not touch and go reps. You will take 2 seconds to lower the bar down each rep, just like the previous cycle of Deadlifts, but will start from a dead stop on the ground each repetition.

    1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

    . . . REST 2-3 MINUTES B/T SETS. . .

    *The Sumo Deadlift is simply a wide-stance Deadlift. This will probably feel awkward to a lot of people, but the benefit from performing these for a 4-week cycle is gaining more external (outward) rotation in our hips and creating stability there due to the wider stance. You will recruit muscle fibers that are not used to firing which will, in turn, result in healthier, stronger hips and a better conventional stance Deadlift down the road. Don't worry if you don't pull as much weight from the Sumo position. Just have fun doing a different Deadlift variation for a few weeks.

  • back squat Strength

    10x3
    75kg

  • VKO9 Treeni 2B Workout

    EMOM24

    1. 5 x leuanveto vastaotteella (saa laittaa lisäpainoa jos haluaa ja jaksaa)
    2. 10 x kulmasoutu tangolla
    3. 5 x pystypunnerrus tangolla
    4. 10 x punnerrus
    5. 10 lisäpainoistumaannousu
    6. Lepo

    = 4 kierrosta yhteensä

  • Sunnuntai 21.8. Workout

    Wod
    Treeni
    90 Double unders
    30m DB suitcase lunge @22,5/15kg
    60 Double unders
    20m DB Front rack lunge
    30 Double unders
    10m DB Oh lunge

    10 min Tc

  • Superkids 10-13 v WOD Workout

    Joka alkava min x 10

    5 Thrusteria tangolla + 5 tangon yli burpeeta

  • 11.6.2023 skills practise & AMRAP Workout

    Skills practise (pull-ups, ttb's, bmu's, handstands etc.)

    AMRAP10
    Skill of your choice
    8 push ups
    16 sit-ups