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

  • Cooper Test (Optional) Workout

    12min AMRAP

    • Run as many meters as possible

    ”Testipäivä”
    - 10 min lämppähölkkä
    - Venyttelyt, etenkin lonkankoukistajat ja koko rintakehän alue + kyljet
    - 6 min juoksu @VK2-alue
    - Lepo 6min + venyttelyt
    - Cooperin testi
    -Cooldown 10min hölkkä/reipas kävely

    "Test day"
    - 10min warm up jog
    - Stretching, focus on hip flexors and thoracic area
    - 6min run @ VK2 pace
    - Rest 6min + stretching
    - The Cooper Test
    - Cooldown 10min jog/fast pace walking

    GO FOR IT!

  • Kipping Pull-Up Workout

    Kipping, butterfly Pull-Up/ C2B practice

    • 3 sarjaa hollow hold/heilunta ja arch
    • 3 sarjaa kippausheilunta (5-10 toistoa)

    Vaihtoehtoja harjoitteluun:
    - 3 sarjaa: 1 kippausleuka + pito yläasennossa 1-3sekuntia-> uusi kippausleuka (toista yhteensä 3 leukaa)
    - 3 sarjaa: jumping pull up kippiliikettä hakien (molemmilla jaloilla ponnistaen + toinen jalka boxin ulkopuolella roikkuen)

  • Barbara Workout

    WOD: "Barbara"

    20 Pull-ups

    30 Push-ups

    40 Sit-ups

    50 Squats

    Rest precisely three minutes between each round. Five rounds, time each round.

  • Headstand Progressions Workout

    Headstand Progressions
    *Tripod
    *Headstand
    *Forearm Headstand
    For Headstand Progressions use following template:
    3x12s, 5x12s, 3x24s
    4x24s, 4x36s, 5x36s
    4x48s, 4x60s, 5x60s

  • 5x3 Front Squat Strength

    5x3 Front Squats

  • Back squat 3x10 Strength

    Back squat 3x10

  • Shoulder Press 1 RTM (TEST) Strength

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • Shoulder press 5RM Strength

    Find your 5RM of the day

  • Leuanveto lisäpainolla 2,2,2,2,2 Strength

    Leuanveto lisäpainolla 2,2,2,2,2

    tauot 2 min.

  • Almost Filthy Fifty Workout

    50 Box jumps (60/50 cm)
    50 Jumping pull-ups
    50 Kettlebell swings
    50 Walking lunge steps
    50 Knees to elbows
    50 Push press (20/15kg)
    50 Sit Ups
    50 Squats
    50 Burpees
    50 Double unders