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

  • Winter War 2016, Event 3 Workout

    For time:
    21 Double KB Deadlift 24/16kg
    15 Double KB Thruster
    9 Single KB Snatch ( from ground)
    21 Pull-Up
    21 Double KB Deadlift 24/16kg
    15 Double KB Thruster
    9 Single KB Snatch
    15 C2B
    21 Double KB Deadlift 24/16kg
    15 Double KB Thruster
    9 Single KB Snatch
    9 Bar Mu

    Time Cap 13min

    RPE 4-5

    Scale if needed.
    (Winter War 2016 Event 3)

  • Sumodeadlift high pull tekniikka Workout

    Harjoitellaan:

    Sumo deadlift high pull

  • Optional accessory Strength

    Optional accessory:

    Banded Snatch Pull 3-4x3 @90-100% of 1RM

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Hip Flow 2.0
    2) 10-20 Hollow Pull-Down
    3) 5-10 Cuban Press, light weight, keep your shoulders back
    4) Thoracic Flow
    5) 5+5 Single Leg Hip Thrust
    6) 10+10 Ring Circles

  • Leuanveto sama toistomäärä alkavalla minuutilla 6 min Workout

    Leuanveto sama toistomäärä alkavalla minuutilla 6 min

  • Gymnastic progression - pull up Week 6 Workout

    Beginner:
    3 x 12 ring row, lepää sarjojen välissä 90 sekuntia
    4 x 12 sekuntia chin up hold, lepää välissä 90 sekuntia
    5 min EMOM 2 buddy assisted pull up

    Intermediate:
    3 x 12 kipping swing, lepää sarjojen 90 sekuntia (pelkkä kippiliike tangolla)
    3 x 8 hip drive from the ground ,lepää sarjojen välissä 90 sekuntia
    5 min EMOM 3 band assisted kipping pull up (käytä joustavampaa kumpparia kuin edellisillä viikoilla)

    Advanced (kipping pull up)
    3 x 8 kipping swing
    3 x 8 hip drive from the ground
    7 sets of 5 unbroken kipping pull up, rest 50 sec between rounds

    Expert (c2p)
    3 x 8 kipping swing
    3 x 8 hip drive from the ground
    7 sets of 5 unbroken chest to bar pull up (kipping), rest 50 sec between rounds

    Beginner: lähtötaso 0 leukaa. Tavoitteena saada ensimmäinen raakaleuka

    Intermediate: lähtötaso 3-5 raakaa leukaa. Tavoitteena oppia kippileuka.

    Advanced: lähtötaso > 10 kippileukaa. Tavoitteena saada mahdollisimman monta kippileukaa. Mikäli et saa vielä
    10 kippileukaa, niin pudota toistomäärää

    Expert: > 10 chest to bar - leukaa. Tavoitteena saada mahdollisimman monta c2b. Jos et saat vielä 10 c2b niin tee
    tee advanced-versio tai jos olet hilkuilla niin kysy koutsilta

  • Takakyykky 3 x 10 Strength

    Back squat, 3 x 10, 60 %

    Keep the weight light, focus on technigue

    Betweent the sets, do 10-15 banded pull aparts

  • EMOM 9 min Workout

    EMOM 9 Minutes (3 rounds):
    1. 20-30 Hollow Rocks
    2. 40-60 DU
    3. 10-15 Cal row

  • Upper body and midline strength Workout

    3 x
    Strict press 10 reps
    rest 1 min
    Chin-up 5-10 reps
    rest 1 min
    L-Hang 30 sec
    1 min rest

  • Easy pace cardio Workout

    6+6 db/kb snatch
    6+6 db/kb tgu
    3 kick to handstand
    6 ttb
    9 push ups
    12 hollow rock
    15 batman sit ups
    18 du's
    21 air squats
    (row/run/ab/ski 5min during workout)