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

  • Rive+boxihyppy EMOM Workout

    12 min EMOM:

    Joka alkava min tee 2 rinnallevetoa + 3 korkeaa boxihyppyä

  • Split Jerk Emom 5 Workout

    5x3 Heavy Quality

  • Superkids 10-13 v taito Workout

    Rengastaitoja

    -MU progressio
    -Pikkukippi renkailla
    -Iso kippi
    -MU kääntö jalat maassa

    Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

  • WOD Workout

    Team WOD:
    200 pull-ups/Ring Rows
    *every time someone breaks, everyone does 5 burpees.

  • Gymnastic strength Workout

    • 75/60 reps for time of:
    Handstand Push Ups

  • Extra Credit 01-11-2020 Workout

    Resisted Nasal Breathing: 15 Breaths
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Monkey movements Workout

    4 rounds for quality
    2 muscleups
    4 shrimp squats
    3 skin the cats
    20m monkey movement

  • Deadlift Workout

    Deadlift 4 x 6r @65%

  • Strength - HBBS Strength

    Total 90min
    WU: 1000m row, 3 rounds: rope climb, hand stand, 10 KB snatch (8kg, 12kg, 12kg)
    Mobility
    HBBS, Wendler week 1
    Pull-ups day 6, negative 6, 10, 8, 8, 12
    Ring dips, negative 5x8
    500m row

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

    1) 10 Banded SOTS Pull
    2) 3-5 Arch to L-Sit
    3) 30sec Wall Sit (loaded anyhow)
    4) 5+5 Monkey Press
    5) 10-20 Scapula Push-Up

    RPE 2-4

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!