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

  • 3 kierrosta 3 liikettä Workout

    3 kierrosta

    1min soutu
    1min venäläinen kahvakuulaswingi
    1min pallonisku
    2min lepo

    kesto 13 min.

  • 35 min EMOM Workout

    35 min EMOM, alternating

    1) 20-40 double unders
    2) 20-30 mountain climbers
    3) 10-15 box overs
    4) 7/7 db/kb one hand thruster
    5) 10-15 cal row
    6) 4-10 toes to bar
    7) Rest 1 min

    Tämä ei ole "nupit kaakkoon" harjoitus joten tee toistomäärä joka jättää vähintään 20 sekuntia lepoa. Keskity liikkeen täydellisyyteen.

  • Skill Day Workout

    Work your Gymnastic weakness for 20min.

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

    3-5 rounds by feel, rest as needed

    1) 10+10 Ring Circles
    2) 10+10 Pistol Squat
    3) 1-3 Skin the Cat
    4) Bridge hold, 5-30sec
    5) 10+10 Banded Hamstring Curl

  • 20 Min AMRAP Workout

    Working in teams of 3:
    Accumulate as many reps as possible;
    Row Cals
    Sandbag/ D ball over high box (move over the high box with the ball)
    Air Squats

    Switch as needed

    Score is total reps

  • 21-15-9 ja 3 liikettä Workout

    21-15-9 toistoa

    Käsipaino thruster
    Leuanveto
    Yleisliike

  • 20 min Row in team Workout

    In teams of 3:
    20 minutes Row for max distance

    Change every 500m.

  • Toes to bar Workout

    21-18-15-12-9-6-3 unbroken T2B for time
    if you are unable to complete a set unbroken, you must run 200m and continue there where you stop.

  • Hot shots 19 Workout

    6 rounds for time:

    30 squats
    19 power cleans 135#/95#
    7 strict pull ups
    400 m run

  • " Coe " Workout

    10 rounds for time of:

    42,5/30kg Thruster, 10 reps
    10 Ring push-ups

    Ring push-ups, renkaat lähelle
    lattiaa ja punnerrukset niillä
    skaalaukset normi punner-
    rusten tapaan.

  • shoulder press Strength

    5 x 75%/ 3 x 85%/ 1 x 95%