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

  • 10 rounds every 90 sec s2oh/box over & t2b/du Workout

    For 10 rounds, every 90 sec alternate

    1) 10 one hand db/kb s2oh + 10 box overs
    2) 8 toes to bar + 30 double unders

    Yksi kierros on se kun olet tehnyt sekä ykkösen että kakkosen eli yhden kierroksen tekemiseen menee kolme minuuttia.

    Pidä tasainen vauhti ja lepää aina loppuaika. Mikäli sinulle jää lepoaikaa alle 30 sekuntia, skaalaa toistomäärää.

    Harjoitus kestää yhteensä 30 minuuttia (20 x 90 sekuntia)

  • Overhead squat (pause) Strength

    5 x 3 sets of overhead squat w/pause 3 sec
    AHAP - as heavy as possible (no bouncing from the bottom)

    Valakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.

  • 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 and intensity.

    3-5 rounds for Quality:

    1) 2+2 TGU
    2) 1-2 Rope Climb (legless if possible)
    3) 5+5+5 Wall squat
    4) 1-3 Skin the Cat
    5) 1-2min of Triple Under practise

    Concentrate on moving well. Rest as needed. Scale the reps if needed.

  • Eccentric Pull Ups Strength

    5x3
    8-10 secs on each rep down
    Use rings to scale with feet on floor or box
    No bands!

  • Triple P Workout

    5 rounds for time

    20 Pistol squats
    20 Push ups
    20 Pull ups

  • March Strength #3 Strength

    Barbell Back Squat 5x6
    Chin Up 5x max reps (if you can do more than 6, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate)

    Set #1 is warm up/practice round
    3-3.5min rounds

    20mins

  • 12 min kahvakuulalla Workout

    12 min kahvakuulalla

    6+6 rinnalleveto
    6+6 vauhtipunnerrus
    12 gobletkyykky

  • SPIKED Sprintervals Workout

    AMRAP (aim for 8-10rounds)
    0.04 Curve sprint- directly into 5 burpee hurdle(small) hop overs
    Next heat goes as soon as person in front finishes Curve
    Rest while other 5 go (about 70-90 seconds)
    Aim to keep same finish time for all sets.
    Record fastest + slowest finish... Watch how pacing comes into play
    20min

  • Open 14.5 Workout

    21-18-15-12-9-6-3 reps for time of:
    Thrusters 42,5/30kg
    Bar over burpees (facing the bar)

    TC: 20min

    Cool down (salin ympäri):
    1. min: hölkkä, kantapäät peppuun
    2. min: hölkkä, polven korotukset
    3. min: hölkkä, kolikon poiminta maasta
    4. min: normi hölkkä
    5. min: kääpiökävely

  • Back Squat 3x4 reps Strength

    Back squat 3x4 reps
    -try to add more weight than with 5s.
    -same weight in all sets.

    Accessory:

    Split squat 2x15 reps
    -1min rest between