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

  • 05102013 Strength

    Back squat 3x5

  • Kippi BAR MU Workout

    Harjoittele:

    Hyppy Bar MU
    Bar MU matalalla tangolla
    Kumppari Bar MU
    Bar MU painonnostotangolla ja kumpparilla

    Jos Bar MU menee jo, treenaa OTM 3-5 kierrosta

    1. 3-5 kippiä kädet mahdollisimman suorana taakse (kuin toes to bar)
    2. 3-5 kippiä korostaen taaksemenoa + lantion potku ylös päin
    3. 1-5 kokonaista bar MU:ta, Fokus: kippi mahdollisimman taakse, lantio ylös + kääntö tangon päälle

  • BP Benchmark #4 Workout

    AMRAP 10:00
    10 Russian KBS @32/24kg
    10 Goblet Squats @32/24kg
    10 Burpees

    • Find a pace that allows you to work for 10 minutes with minimal rest breaks. Most likely pace the burpees.
    • KB weight choice should be heavy.

  • Push press triples Strength

    Every 3 minutes
    5x3 V*
    -vikat 2 sarjaa tiukkoja eli korotellen ylöspäin.

  • 3 kierrosta voimistelua Workout

    3 rounds:

    1 legless ropeclimb
    3 strict C2B pull ups as high as you can (belly to the bar is a goal!)
    9 gymnastic push ups (feet plantarflexed)
    12 shotguns

    Scaling options for legless ropeclimb

    *climb legless as high as you can, use legs when you can't get higher without
    *3 normal ropeclimbs
    *9 rope ascends

  • Metcon Workout

    Metcon

    with running clock
    00:00-10:00
    4 rounds
    15 x wall ball 9/6 kg
    9 x chest to bar pull ups
    Then rest

    10:00-20:00, amrap
    12 x toes to bar
    16 x one handed thruster KB/DB (8/hand)
    32 x double unders

    RX: db 22.5/15 kg ja KB 24/16 kg

  • 3 rounds for time Workout

    15 Pull-Ups
    12 Burpee
    9 Front squat (60/42.5)

    (Time cap: 12min)

  • Back squat Strength

    4x10 (70%)
    Rest 2.5min btw sets

  • Skill: narrow grip overhead squat & squat jerk Workout

    Harjoittele valakyykkyä (kepillä/tangolla tai kevyillä painoilla) mahdollisimman kapealla otteella. Aloita leveästä ja kavenna pikkuhiljaa. Jos liikkuvuus antaa periksi niin testaa myös squat jerkkiä.

  • 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.

    1) 10m Dragon Squat
    2) 1-3 Skin the Cat, rings or bar
    3) 5+5 Lateral OHS
    4) 5+5 Windmill
    5) 3-10 windshield wipers