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

  • 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

  • Snatch complex Workout

    Find your max of the day working every 2min for 20min

    The set must be done without letting go of the bar. Add weight once you successfully complete two sets with a given weight.

  • 3 metcons Workout

    Set a stopwatch

    At 00:00

    3 rounds:

    30 wallball
    15 C2B

    Go as fast as possible. Break the sets. Scale C2B to normal pull-up if needed. Target <7min

    At 10:00

    15-12-9

    Power Clean (60/40kg)
    Ring Dip

    Scale the reps and weight if needed. Target <6min

    At 20:00

    Row 3000m

    This workout has 3 different parts. First part starts at 00:00, if you finish your workout before 10:00 you can rest and recover until the watch hits 10:00. If you don´t finish your first part under 10min, move on to the next part immediately after 10min. The same formula goes on for the next two parts. Score = time for each part.

  • Running and Cindy Workout

    6 Rounds:

    Run 400m, 2 rounds of Cindy

    Ohje: Pyri tasaisiin kierrosaikoihin. Juokse 400m, jonka jälkeen tee kaksi kierrosta Cindyä (5 leukaa, 10 punnerrusta, 15 ilmakyykkyä on yksi kierros Cindyä). Harjoitus tehtiin viime viikolla 90sec lepotauoilla, nyt tämä tehdään ilman lepotaukoja.

  • Extra selkäpenkki Workout

    3 x 10 selkäpenkki, 3 sek pidot

  • Ball Drop. You Drop. Mic Drop. Workout

    Work with partner you go I go, share slamball (SB) 25lb/40lb. Start with 5 of everything and climb by 2 reps each round.

    Start with 5 reps, add 2 reps each round.

    SB OH Press
    SB OH Slams (or from chest slams)
    SB Bear Hug Grip Jump Squat
    SB Narrow Tricep Pushups (on knees OK, hands on ball)
    SB Sit-up (with toss optional, good luck with a 40lb'er)
    SB ' Hand Clap' Thruster (Very start of this video:

    )
    SB Burpee (no OH slam needed)
    SB Single Arm - headlock grip - Reverse Lunge / leg

    AMRAP remaining class time