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

  • 15.4.2019 Workout

    leppee/kevyt viikko

  • 17.2.2020 Workout

    lepoja

  • AccessoryWOD Workout

    4 sets:
    10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
    8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

  • Warmup Workout

    3 Sets
    3 Snatch Grip Behind the Neck Push Press
    3 Snatch Grip Behind the Neck Push Jerk
    +
    4 Sets per Arm
    1 KB Single Arm Rack Front Squat
    1 KB Single Arm Overhead Squat
    1 KB Single Arm Overhead Reverse Lunge
    +
    20sec Single Arm Active Hang

  • 1 on 1 with bells Workout

    1min töitä 1 min lepo x 10 kierrosta
    tavoitteena mahdollisimman paljon toistoja mahdollisimman painavilla kuulilla, toistot yhteensä ja mainitse millä kuulil vedit

  • Hard routine Workout

    130 min
    Warm up for 15 min

    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - Drills
    - 25 bfly

    B. Every 2 min for 4 rounds each:
    1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
    B) Tough set of Toes to bar + Easy Ski - 4 x 10

    2.Strength
    A. 4 sets:
    3 Back squats (Build to heavy)
    3 Depth jumps
    - Rest as needed

    3.Metcon
    A. 0:00-06:00
    3-6-9-12-15...
    Kipping HSPU > abmat
    30 Double unders after each set
    Reps: 14 HSPU @ round 15

    06:00-10:00: Rest

    B. 10:00-->
    For time:
    15 Thrusters 40/30kg
    15 Power snatches 50/35 > power cleans 45 kg
    15 Power cleans 60/40 > deadlifts 70 kg
    Time: 3.29

    4.Core
    A. Accumulate 40 evil wheels
    - 4 x 10

    B. Accumulate 50/side side plank raises
    - 5 x 10+10

  • Double-unders & burpee pull-ups Workout

    Metcon (time)

    For time:
    200 Double-unders
    50 Burpee pull-ups
    200 Double-unders

    Timecap: 12 minutes

    *Burpee pull-up target 15cm above max reach.

    Accessory:
    4 rounds of
    10-20s chin over bar hold + ME pull ups
    10-20s ring plank hold + ME ring push ups

    If you can't do pull ups just yet, you can taylor the movement to ring-rows instead. Aim to get 6+ reps on pull-ups/push-ups.
    Rest as needed between rounds.

  • 2.10.2018 Workout

    Polvelta Voimatempaus 5x5@35%
    Te-otteella VAPU + valakyykky
    4x(2+5)@70%
    Boksihyppy 5x3
    Russian twist 4x30

  • Strength Strength

    Strict hspu 5x5