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

  • Monostructurals n' stuff Workout

    E2-3-4-5MOM:
    a) row / ski erg

    b) "As far as you can go":
    10 box jump / step over (60/50)
    15+15 kb russian twist
    10 x 10m shuttle run
    25 russian kbs (32 / 24, kahvakuula silmien tasolle)
    30 air squat
    - KB: Rx 24/16kg

    c) bike erg / echo bike

    B: Jokainen kierros alkaa alusta (boxihypyistä) ja mennään niin pitkälle liikkeitä kuin intervallin aikana ehtii. Jos pääset kyykyt loppuun asti, on loppuaika intervallista lepoa.

    Koneet tasaista tahtia läpi treenin. Skaalaa treenin intensiteetti päivän kunnon mukaan, mahdollista tehdä kaikkea PK:n ja all out:n välillä

    - suositus RPE 6-8

  • Day 10 Workout

    3 rounds:

    • 30s. Bottom of the ring dip
    • Rest 30s.
    • 30s. Top of the ring dip
    • Rest one minute

    3x

    • 60s. passive to active hang (bar or rings, your choice)

  • 4x 2min ON/2min OFF Workout

    4x

    2min ON/2min OFF
    20 Wall Balls
    8 Deadlifts 100/70kg
    +
    Max Calories in the remaining time

  • Core Workout

    3x 8+8

    Lisäpainoistumaannousu
    Vatsakierto

  • Gymnastic progression - HSPU Workout

    Expert RX eli tehdään olla olevat toistomäärät ilman ab-matia
    Advanced - vähennä yksi toisto kaikista sarjoista
    Beginner- vähennä 1-2 toistoa kaikista sarjoista/käytä abmattia

    Huom: ole fiksu noiden toistomäärien kanssa.

    Week 1
    7 sets of 4 unbroken handstand push ups (kipping), rest 60 sec between rounds

    Week 2
    7 sets of 5 unbroken handstand push ups (kipping), rest 60 sec between

    Week 3
    7 sets of 6 unbroken handstand push ups (kipping), rest 60 sec between

    Week 4 (light week)
    5 sets of 5 unbroken handstand push ups (kipping), rest as needed

    Week 5
    7 sets of 4 unbroken handstand push ups (kipping), rest 50 sec between

    Week 6
    7 sets of 5 unbroken handstand push ups (kipping), rest 50 sec between

    Week 7
    7 sets of 6 unbroken handstand push ups (kipping), rest 50 sec between

  • Warm up Workout

    10 x 30s on / 20s off:
    1) banded row
    2) miniband clamshell R
    3) miniband clamshell L
    4) pushup + downdog
    5) deficit rev. lunge alt.

  • Strength Strength

    2RM Front squat from floor!
    - daily max
    - 15 mins to build up

  • WOD Workout

    5 Rounds for Time
    2 Rope Climb
    15 DB Push Press @2x22,5/15kg
    20/17 Calorie Row/17 cal bike

    Rx+: 2 Legless Rope Climbs
    Timecap: 20 mins

  • WOD Workout

    AMRAP 15 mins
    10 Power Cleans @52.5/35kg
    10 Air Squats
    10 Burpees
    Rest 60s
    Goal: 5+ rounds
    Rx+: 60/42.5kg

  • Strength Strength

    Banded Conventional Deadlift
    Build up to 1RM
    -Rest 2-3 mins

    Option: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2mins between sets