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

  • Linna Masters 2020 Online Competition Workout

    Possible Linnamasters wod at Kurvi after open gym.
    This entirely depending on what is it.

    Minna will be there to open doors and oversee.

    Regardless of attendance to the actual competition, all are performing the events as part of the programming.

  • T2B power and tech Workout

    1A) T2B power, Stirict T2B 3x4
    1B) T2B tech kipping feet raise 3x15

  • 3.12.2020 Workout

    Chillaa!

  • Extra Credit 05-12-2020 Workout

    Banded Pull-throughs: 3 x 30-40. Rest 30s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 2020-06-01 Workout

    2020.06.01
    DIENOS TRENIRUOTĖ:
    On the 5:00 x 6 Rounds:
    7 Left Arm KB C & J 24/16
    7 Right Arm KB C & J 24/16
    400 Meter Run
    7 Left Arm KB OHS 24/16
    7 Right Arm KB OHS 24/16

    3:55

  • accessory Workout

    3rds
    box step up x 14
    rest 90s
    Alt. Leg raise x 12-16
    rest 90s

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • Warm up and strength Strength

    Warm up
    Butt kicks
    High knees
    Shuffle swings
    Toe touches
    Toy soldiers
    Spider-Man lunge
    Walking lunges

    Back rack reverse lunge
    E2MOM x 5
    10 reps (5 per leg) @ 45% 1RM Backsquat

  • Week 01 - Workout 01 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

    Pull: (Weighted) strict pull up / banded pull up

    • Find 5rm pull up, then
      4, 3, 2, 1 reps with the same weight, 3min rest between sets

    • 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

  • Karkkipäivä 1 Workout

    5 rounds for time
    400 m row
    3 sand bag clean burpees over 48” box
    2 rope climb
    1 sand bag clean burpee over 48” box