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

  • For Quality 30-40min: Workout

    10 Hollow Pull-Down,
    5+5 Lunge Press,
    3-5 False Grip Walk-Ins,
    5+5 m Banded Walk,
    30-60 sec Active/Passive Hang,
    20-40 kcal Row/Assault

  • 14.2.2018 Ystävänpäivä WODI <3 Workout

    AMRAP (with a Partner) in 15 minutes

    From 0:00-4:00:
    Max Hand-Release Push-Ups
    Max Kettlebell Sumo Deadlift High-Pulls

    (alternate between movements, switch as desired)

    1 minute Rest

    From 5:00-8:00:
    Max Synchronized Air Squats (partners grip wrists)

    1 minute Rest

    From 9:00-11:00:
    Partner A Max Row (calories)
    Partner B run 200m
    From 11:00-13:00:
    Partner B Max Row (calories)
    Partner A run 200m

    Finally, from 13:00-15:00:
    Max Pull-Ups (partners alternate each minute)

    With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 minutes of work.

  • Strength work Workout

    3-4 rounds, rest 1-2min between movements. Use AHAFA weights.

    1) 10 DB/KB Bench Press
    2) 10 Double DB/KB Row
    3) 5-15 Strict Ring Dip
    4) 6-8 Prone Trap Raises

  • E5MOM x5 Workout

    E5MOM x5

    Row 20/15kcal
    14 Push Press 40/30kg
    7 Front Squat
    3 Bar MU or Ring MU or C2B

    Start a ew round every 5th minute. Move well and breathe. All reps unbroken. You should have 2min+ to recover, if not, scale the reps, weights or movements. Badasses scale up to 50/40kg

  • 14min EMOM: 1) 10m KB Front Rack Walking Lunges, AHAFA 2) 10-15 Burpee Workout

    14min EMOM:

    1) 10m KB Front Rack Walking Lunges, AHAFA
    2) 10-15 Burpee

    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:

    1) Hip Flow
    2) Squat Flow
    3) Thoracic Flow

  • Lets Row Workout

    Conditioning

    For time:
    200 m row

    Sen jälkeen jakaudutaan tiimeihin sen mukaan millaiset ajat oli ja:

    In teams of 3
    You row I row for 20 min
    500/400 m

    Tässä tulee lepoa hyvin joten voit surutta pistää hanat kaakkoon. Saattaa esiintyä voimakkaita vastenmielisyyden tunteita. Laita tulokseksi omista soutupätkistäsi HUONOIN aika. Jokaiselle pitäisi tulla 2-3 soutupätkää. Jos aika loppuu kesken soutusi niin souda silti oma matka loppuun.

  • Extra credit Workout

    3 rounds of

    • 10 KB Rows each
    • 15 Banded Resisted Russian Swings
    • 20 Hollow Rocks

    Rest as needed between sets

  • 1. Back Squat Strength

    (83%/5)5

  • 15-12-9: raaka rinnalleveto / thruster Workout

    Aikaa vastaan:

    15-12-9

    N 42,5kg / M 60kg