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 20122019 Workout

    12 min EMOM

    *pariton min 3 x raakarive, pysäytys vastaanottoasennossa
    *parillinen min 3 x köysilaskeutuminen TAI voi kokeilla köysikiipeilyä

  • 12.10.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 12.8 extra Workout

    For time:
    6 rope climb
    24 hr push ups
    48 wallball

  • 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

  • 1/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne

    4x1 bench or strict press(10)

    Finisher
    2 min samson
    50 cross crunch
    30 w raise

  • WOD Workout

    10' AMRAP
    10 dbl DB hang clean @22.5/15kg
    10 dbl DB thruster
    10m bear walk

  • EASYWOD 20122019 Strength

    -Vauhtipunnerrustekniikka / 3 x 3 vauhtipunnerrus vähän isommilla painoilla
    -Raakarivetekniikka
    -Köysikiipeilytekniikka/köysilaskeutuminen

  • 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!

  • EASYWOD 13032020 Workout

    3 rounds
    300 m row
    20 air squats