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

  • 25.5.2021 Workout

    EILINEN tai

    Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

    Kävelyä 5 min
    Hidasta juoksua 5 min + Reipasta juoksua 200 m
    Kävelyä 200 m + Kovaa juoksua 150 m
    Kävelyä 200 m + Spurtti 100 m
    Kävelyä 200 m + Reipas spurtti 50 m
    Kävelyä 200 m + Kova spurtti 30 m
    Kävelyä 200 m + Kova spurtti 30 m
    Hidasta juoksua 5 min
    Kävelyä 5 min

  • Weightlifting Workout

    7 rounds
    1 deadlfit @50/35
    1 hang power clean @50/35
    1 front squat @50/35
    1 push press @50/35
    1 back squat @50/35
    add 1 more rep each round

  • bitch work 21112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    AMRAP 12 minutes
    7 Unbroken sumo DLHP 115/75lbs
    7 Unbroken kipping HSPU
    If you have to break either movement in any set, rest 1 minute.

    4-5b. Bitch Work
    4 Rounds
    75 Assault Bike calories
    Rest 2 minutes

    4-5c. Strength
    Overhead squat 3×10 AHAP

    4-5d. Accessory
    5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go

  • OPTIONAL GYMNASTICS/RMU STRENGTH Workout

    2-3rounds:

    3-5 false grip walk in
    5-10 russian push up
    5-10 strict toes to rings (controlled negative)

  • WOD 19.11.2021 Workout

    3 rounds for quality
    2 rope climbs
    10 ring push ups
    5 pass throughs
    2 wall climbs

  • Saturday Warm up Workout

    3 rounds
    1:00 row or air bike
    5 dynamic squat strech
    5 push up to downdog pose
    5+5 birddogs
    5+5 suitcase DL
    5+5 single arm db press
    5 med ball cleans
    5 wall ball shots

    then workout prep
    climb to workout with barbell complex
    3 deadlifts + 3 hang power cleans + 3 thrusters
    then test 1-5 reps of each movement you feel like to do and start workout, have fun.

  • Perjantai WOD Workout

    Snatch technique + Build up hang snatch

    E2MOM 8
    1. 6x Hang Snatch
    2. 12x DB Snatch alt.

    4 Rounds for time:
    20x Push up
    20x Sit up
    20x Air sq
    TC: 10min

  • Metabolic - Gymnastic - Weightlifting Workout

    AFAP
    100cal row
    200 snatches @30/15
    200 overhead lunges @30/15
    400 squat
    *work in team of 2

  • Basicin nopeet lähöt Workout

    3min amrap
    5cal echo bike
    5 burpee

    3min rest

    3min amrap
    8cal bike
    10 Db snatch

    3min rest

    3min amrap
    6cal ski
    8 Knee raise

    3min rest

    3min amrap
    8cal row
    8 jumping pull-up

  • Wednesday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then we do 2-3 sets of
    :15 Active Bar Hang
    5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
    :15 Ring Support Hold
    5 inch worm with push up