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

  • EASYWOD 24022020 Strength

    -Ilmakyykkytekniikka
    -Takakyykkytekniikka / takakyykky 5 x 5

    (jos on ensikertalaisia voi käydä läpi myös etukyykyn)

  • "Four Loko" Workout

    On the 4:00 x 3 Rounds:
    20/15 Calorie Row
    40 Double Unders
    7 Front Squats 70/50kg

    *score is the slowest score of the 5 rounds

    Light option:
    On the 4:00 x 3 Rounds:
    15/10 Cal Row
    20 Double Unders
    5 Front Squats

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    Pistol Squats 10 reps
    Strict Toe to Bar 7 reps

  • Gains Workout

    Warm up:
    Glute activations:
    Go through all the movements from the video below
    (10 reps on each side)

    4 rounds for quality
    10 Sumo deadlifts (You can start with a lighter weight and add every round, should be heavyish - no touch and go. Check the movement from the library)
    8+8 one leg box jump (you can jump on a stack of plates if the boxes are too high)
    8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
    Rest 2 minutes between rounds
    60sec wall sit

    +Core
    3-4 rounds for quality
    12-16 Plank + weight transfers
    12-16 Weighted sit ups
    12-16 Russian twists
    Rest as needed

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    Thoracic Flow video

  • 1.2.2020 CF Workout

    Eilinen... Sit kepeä viikko

  • 20.7.2017 To Jatkoryhmä PP Dynamic Effort Workout

    Penkkipunnerrus 9x3x50% + siniset kumit tuplana (3 eri otetta: kapea, normaali, leveä)
    Ojentajapunnerrus maaten 5x6-10 ("kurkulta")
    Vipunostot maaten 3x30-50 (kevyt/venyttävä/palauttava)
    Pystypunnerrus 3x15

  • 30.1.2020 CF Workout

    Eilinen

  • SPCOM30072019 Workout

    A
    200mt run+50DU x 2rnd
    PVC+MOBILITY

    4 RND
    15 DB Thrusters (15/10KG)
    10 Strict Pull Up
    15/10 Cal. ROW

    B

    In 18' 1RM di squat clean
    poi
    In 3' cercare di arrivare il piu' vicino possibile a 80cal uomo e 60 cal. Donna alla bike

    ARRIVATI AL 5' SE NON SIETE RIUSCITI AD ARRIVARE AL NUMERO INDICATO, 2 BURPEES PER
    OGNI CALORIA MANCANTE

    C

    For Time
    40 Deadlift 105/70-60kg
    30 Front Squats 90/60-45
    20 Hang Power Cleans 80-70/55-40
    10 Squat Snatch 55/50-35kg

    D

    for time

    Ski 500m
    20 HSPU
    Ski 500m
    25 HSPU
    Ski 500m
    30 HSPU

    LAVORO AGGIUNTIVO

    12 ROPE CLIMB NEL MINOR TEMPO POSSIBILE

  • Metcon Workout

    5 Round not for time of:
    GHD Sit Ups 15 reps
    Ring Muscle Ups 5/4 reps
    Handstand Walks 15 m