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

  • Snatch warm up Workout

    5 Snatch grip strict press behind the neck
    5 Power snatch balance
    5 High hang power snatch
    5 Snatch balance
    5 High hang snatch
    10s Overhead hold

  • Live training #32 Workout

    20 sek work 10 sek break x 2 rounds
    1. Russian twist
    2. Plank
    3. Hip raise
    4. Alt. Heel touches
    5. Seated scissor kicks

    20 sek work 10 sek break x 2 rounds
    1. Heel touches
    2. Plank step up
    3. Plank walk out
    4. Cross Crunches
    5. Bicycle crunch

    X 2 (=total 8rounds) = 20 min

  • Metcon strength Workout

    3 Round not for time of:
    Double KB Floor Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR
    Double KB Row 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR

  • Kotitreeni Pe 12.2.2021 Workout

    WU
    3rds
    10x air squat
    10x KB/DB swing
    10x burpee

  • Home WOD 20-04-2021 Workout

    A) NOTES
    - Strength: Our superset today focuses on the shoulders and lats, stay true to the tempo on the Z-press and maintain a good front rack position, knuckles by the chin.
    - Metcon: Descending reps of Hand release Push-ups and a run, try to recover on the run and keep pushing your pace.
    - Equipment: Medium weight, medium band

    B) WARMUP
    4 Rounds:
    2 Upward to Downward Facing Dog w Toe Touch
    4 Scorpion Stretches
    8 Wall Slides

    C1) SINGLE ARM Z-PRESS
    4 x 8-12 each 3s down. Rest 60s
    C2) STRAIGHT ARM BAND LAT PULL-DOWN
    4 x 20-30 each. Rest 60s
    - Video shows both arms, perform a single arm variation
    C3) DB FOREARM PLANK ROTATION
    4 x 10 each. Rest 60s

    D) FOR TIME
    40-30-20-10 Hand Release Push-ups
    400-300-200-100 Meter Run
    – Goal: Challenging pace, taking breaks in the Push-up sets when needed.
    – Alternatives for Run
    400-300-200-100 Row
    100-75-50-25 High Knees total/Double Unders/KB March

    E) SCORPION STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) Wall Facing Shoulder Taps
    4 x 4-8 each 3s hold per rep. Rest 60s
    C2) Table Row (wide grip if possible)
    4 x 8-12 each. Rest 60s
    C3) Side Plank Rotation
    4 x 10 each. Rest 60s

    D) FOR TIME
    As above

    E) SCORPION STRETCH
    As above

  • Jim Workout

    For time:

  • Lihasvoimaa aloittelijalle (Functional Training) Workout

    5x
    A1. Boksille nousu yhden jalan 5/5 toistoa
    rest 90s
    A2. Dippi 5 toistoa
    rest 90s

    5x
    B1. Maastaveto 5 toistoa
    rest 90s
    B2. Leuat 5 toistoa tai max roikunta
    rest 90s

    4x
    C1. Askelkyykky 10/10 toistoa
    rest 60s
    C2. Pystypunnerrus 10
    rest 60s

    4x
    D1. Thruster 10 toistoa
    rest 60s
    D2. Rengassoutu 10
    rest 60s

  • Kotitreeni Mobility Workout

  • Weightlifting Workout

    A:Power snatch doubles light weight @ 4X2
    B: Power clen push press doubles light weight @4x2
    C: Drop Snatch balance @5x3
    D: Jerk practice

  • For time Workout

    600m Run
    50 Kettlebell Swings (24/16kg)
    400m Run
    30 Chest to bar
    200m Run
    30 Chest to bar
    400m Run
    50 Kettlebell Swings (24/16kg)
    600 Meter Run

    (Time cap: 25min.)

    • Ohkeistus:
    • Kuulan tulisi olla sellainen, että kykenisit suorittamaan sarjat 1-2 osassa.
    • Vaihda CTB tarvittaessa kippi leuanvetoihin tai rengassoutuun tai hyppyleukoihin.
    • Skaalaa tarvittaessa matkaa/toistoja alaspäin.