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

  • 20 Min EMOM Workout

    Alternate
    1. 2-7 Ring MU (scale to strict pull ups or eccentric if strength is needed)
    2. 30-50 DU's
    3. 15 Hollow Rocks
    4. 12 db/Kb snatches (go by feel)

  • Long steady EMOM Workout

    30 Mins Alternate through
    1. 30 sec hollow hold
    2. 12/8 Cal Row
    3. 5-10 strict T2B
    4. 30-50 DU's
    5. 15 Air Squats

    This should feel comfortable and you shouldn't be breathing heavy.

  • 3-5 rounds, for quality Workout

    3-5 rounds, for quality:

    Run 400m

    Round of DT with DB

    10-20 GHD Sit-Up

    20-50 DU

    Round of DT is
    12 Deadlift
    9 Hang Power Clean
    6 Jerk

    Do this workout as active recovery and concentrate on good movement. DB loading should allow you to do all sets unbroken. Go by feel.

  • Mikko Salon tempaustreeni Workout

    with a partner, 5 minute AMRAP
    61 kg/ 40 kg power snatches
    The first person completes 5 snatches while the other rests. Alternate like this for the full 5 minutes.

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  • Gymnastic progression - pull up Week 3 Workout

    Beginner:
    3 x 14 ring row, lepää sarjojen välissä 90 sekuntia
    4 x 15 sekuntia chin up hold, lepää välissä 90 sekuntia
    5 min EMOM 3 negative 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

    Advanced (kipping pull up)

    3 x 8 kipping swing, lepää sarjojen 60 sekuntia (pelkkä kippiliike tangolla)

    7 sets of 6 unbroken kipping pull up, rest 60 sec between rounds

    Expert (c2p)

    3 x 8 kipping swing, lepää sarjojen 60 sekuntia (pelkkä kippiliike tangolla)

    7 sets of 6 unbroken chest to bar pull up (kipping), rest 60 sec between round

    Lähtötasot:

    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
    Lähtötaso > 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

  • 21 Min EMOM Workout

    Alternate through
    1. 5-8 chin ups
    2. 10-15 push ups
    3. 30-40 DU's

  • Rengastaitoja ja kippejä Workout

    Choose to do what challenges you:

    Don't have muscle up yet:
    -Skin the cat 3 x 1-3
    -False grip hang on rings 3 x max time (keep hollow body)
    -Kip on high rings

    Has 1-2 muscle ups
    -Kip belly to the rings 3 x 3-5
    -1 Muscle up + recovery to the kip
    -1 Muscle up + try to have the second one

    Has several muscle ups:
    -Kip belly to the rings 3 x 3-5
    -Muscle ups, recieving position on as straight arms as possibel, 3 x 1-3
    -Strict MU

  • 161231 Workout

    5 rounds for time of:
    20 L pull-ups
    16 ring dips

    Scale to

    5 rounds for time of
    20 pull ups / ring rows
    20 sec hang on L-sit
    16 assisted dips on rings or on parallets

    Timecap 25 min

  • Vauhtipunnerrus 2 RM Strength

    Vauhtipunnerrus 2 RM
    selvitä 15 min. aikana kahden toiston maksimi kilot.

  • Tempaus Strength

    Build to 1 RM of the day of snatch,

    Increase the weight max 5 times after 75%
    (80%,85%,90%,95%,100%)