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

  • Wednesday metcon Workout

    AMRAP 10 min

    5 Hang power cleans (60/40kg)
    7 Bar facing burpees

  • Strength 01-10-2018 Strength

    Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00.

    – Option: Use an empty/light bar or PVC and perform 4 x 8. Rest 90s.

  • Partner WOD Workout

    AMRAP 20

    3 Thrusters 60/40kg (or. Double KB Thrusters)
    6 Pushups
    9 Situps

  • AMRAP's Workout

    Amrap 6min
    6 Db thruster (2x 22.5/15kg)
    6 C2B

    Rest 2min

    Amrap 6min
    12 WB (20/14lbs)
    12 Box jump (60/50cm)

  • Pulling work Workout

    5 sets, rest as needed between sets.

    3 Weighted Pull-Up
    5 Strict Pull-Up
    8 Kipping C2B Pull-Up

    Idea of this is to do all the pull-ups unbroken, without letting go of the bar. First do 3 weighted Pull-Up. Use a KB or Dumbbel between your legs. Let it drop and do 5 strict Pull-Ups and then 8 Kipping C2B (butterfly). Scale if needed.

  • 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.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality. Check the videos:

    1) Hip Flow/Ankle Flow/Squat Flow
    2) 10 Double Banded Passthrough
    3) 10+10 Banded Bulgarian Split Squats (you can add loading if you like, KB/DB)
    4) 2+2 Perfect Stretch
    5) 30-60sec Shoulder Stretch with a box

  • 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.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality

    1) Hip Flow/ Squat Flow/Ankle Flow (alternate on each round)
    2) 10 Rotator Cuff turns
    3) 10 Double Banded Passthrough
    4) 2+2 Perfect Stretch
    5) 10sec Banded Core Hold

  • Kehä 7 Workout

    Benchmark Kehä 7

    Buy in
    500/400 m row, sen jälkeen heti perään

    5 rounds
    10 cluster 40/30 kg
    15 high box jump
    15 KB swing 32/24 kg

    Time cap 20 min

    Suosituspaino: ~ 50 % 1rm eli
    semmoinen millä pystyt teoriassa tekemään putkeen.

    Suositus kuulaan: valitse raskas kuula jolla kuitenkin tekniikka pysyy kasassa. Voi olla, että joudut pilkkomaan sarjoihin. Se on ok.

  • Engine Strength Workout

    10 Min EMOM
    3 Snatches @ 80-90% of previous

  • 5x2min ON/1min OFF Workout

    5x
    2min ON/1min OFF
    (continue where you stopped)

    5 Power Snatch 60/40kg
    10 Toes-to-bar
    15 Box Jumps