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

  • Kipping technigue Workout

    Option 1. No pull ups
    -Kip on a bar (hollow to arch)
    -Kipping toes to bar

    Option 2. Yes pull ups
    -Kipping pull up
    -Kipping c2b

    Option 3. Close to having muscle up or has one occasionally
    -Kipping chest to rings 3 x 3
    -Kipping belly to the rings 3 x 3
    -Try muscle up
    -5 x 2 negative muscle ups

    -Option 4. Haz muscle ups
    -Kipping belly to the rings 5 x 5
    -Transition - aim to have muscle up to as straight arms as possible
    -3 x 2 muscle ups + negative returns

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    5 taputus etunojapunnerrus
    3 tasajalkaloikkaa max pituus
    15 amerikkalainen kahvakuulaswingi

  • WODconnect Advent Calendar 2016 - Day 4 Workout

    Today's task you can do at home or at the gym. Ankle mobility is one of the most common problems we see with people that have problems squatting. Use 5 minutes each side:

  • Hip hinge/single leg strength Workout

    Hip hinge/single leg strength:

    1.) KB/DB Romanian DL 4x12 reps, 60 sec rest.
    - 3 sec eccentric when going down in every rep.
    2.) KB/DB forward lunge 3x15 reps, 60 sec rest.
    3.) Banded pull through 3x20 reps, 45 sec rest between.

  • Venyttelyä ja keskivartaloa Workout

    1 min lonkankoukistajan venytys askelkyykyssä (o)
    1 min takareiden venytys (o)
    1 min lankkupito
    1 min lonkankoukistajan venytys askelkyykyssä (v)
    1 min takareiden venytys (v)
    1min teräsmiespito
    1 min spagaati
    1 min spagaati (toinen puoli)
    1 min lankkupito
    2 min haaravenytys
    1 min teräsmiespito
    2 min roikunta

  • DOCE Workout

    “Doce”
    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (135/95)
    15 Burpee Box Jump Overs (24/20″)
    Rest 4:00
    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (115/80)
    15 Burpee Box Jump Overs (24/20″)
    Rest 4:00
    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (95/65)
    15 Burpee Box Jump Overs (24/20″)

    Power Clean Video:

  • Handstand Technique Workout

    15 Mins working on Handstand progressions

  • Gymnastic progression - pull up Week 7 Workout

    Beginner:
    3 x 14 ring row, lepää sarjojen välissä 90 sekuntia
    4 x 15 sekuntia chin up hold, lepää välissä 90 sekuntia
    5 sets of you go i go partner assisted 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 (käytä kevyempää kumpparia kuin edellisillä viikoilla)

    Advanced (kipping pull up)
    3 x 8 kipping swing
    3 x 8 hip drive from the ground
    7 sets of 6 unbroken kipping pull up, rest 50 sec between rounds

    Expert (c2p)
    3 x 8 kipping swing
    3 x 8 hip drive from the ground
    7 sets of 6 unbroken chest to bar pull up (kipping), rest 50 sec between rounds

    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: > 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

  • Skill Day Workout

    Work your Gymnastic weakness for 20min.

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

    3-5 rounds for Quality:

    1) 10-20 Manmakers
    2) 10m Lateral Lunge
    3) 30-60sec Active Hang
    4) 10m Banded OHWL
    5) 360 Hollow Rock

    Info: Scale if needed. Check the videos, move well and rest as needed.

  • "Hurricane" Workout

    “Hurricane”
    3 Rounds:
    800m Run
    21 Power Cleans (155/105)