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

  • Leukaproge 3 Workout

    6x5

    -Avusta kuminauhalla tarvittaessa
    -Voi tehdä lisäpainolla (V2)

  • 8 min alkavalla min Workout

    8min alkavalla minuutilla

    1. käsilläseisontapunnerrus
    2. varpaat tankoon

    Valitse toistomäärä n 30-40% max toistoista

  • Strength Strength

    Power Cleans
    6-4-2 | 4-3-2
    Touch and go reps
    Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
    Week 3 of 5
    RPE 9

  • Box Jump Workout

    3 x 4 @75/60cm

    60-90s Rest between sets.

  • 18 min 2 liikettä ja laite Workout

    18min

    20-30 tuplanaruhyppy
    6-10 thruster 35/25kg
    30 cal laite

  • Jumping Chipper Workout

    For time
    50 Double Unders
    50 Wall Balls
    40 Double Unders
    40 Pullups
    30 Double Unders
    30 KB Swings 24/16kg
    20 Double Unders
    20 steps Single Arm KB Overhead Lunges

  • Back Squat Strength

    Back Squat
    4x2r Leave 2 reps in the tank
    Rest as needed.

  • WOD Workout

    2x 7min AMRAP / 3min tauko

    1)
    15 Seinäpalloa
    12 Boxihyppyä
    9 T2B

    2)
    15/12 Cal
    12 Askelkyykkyä 2xkp/kk
    9 Tempausta riipusta 2x kp/kk

  • Oheiset Strength

    Etukyykky 3x3

    4s alas 4s ylös

    65-70%

  • Strength #2 April Strength

    Mobility: Frog stretch, Shin box (open + closed), banded lat stretch (pull hand across body standing + on one knee)
    Movement Prep: Elbow rotations + circles, quadruped wrist mobility, 2-point beast, TRX row, sumo squat,

    SA DB Bench Press 4x10/side (neutral grip)
    BB Sumo Deadlift 4x10
    TRX Pullup Progression 4x8 *focus on holding hinged position.

    3.5-4min rounds

    22min

    SOD: pec + ant delt smash