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

  • STRICT PULL UP Workout

    Strict pull up

    4 x max reps strict pull up

    rest as needed between sets / SCALED MAX REPS SEATED LOW BAR PULL UP

  • Amrap 16’ Workout

    16min Amrap

    9/10cal Machine
    50 Rope Jump
    10 Gorilla Row KB's

  • Day 65.3 Workout

  • Accessories Workout

    8 min for quality:
    20-30s pull up hold
    6 BB heels elevated hack squat @RIR 2
    8-10 GHD hip extension

    ->pull up hold tarvittaessa kevennettynä jalat maahan tai kumppari.
    -> hack squat tarpeeksi iso koroke kantapäiden alle niin sopii tanko liikkumaan!
    heels elevated hack squat:

  • Warm up Workout

    A) 500m run/row
    B)
    2 rounds of:
    20s+20s banded lat. stretch
    10 90/90 hip rotation to pigeon stretch
    10 wide stance thoracic rotations alt.
    5+5 quad stretch with single leg deadlift

  • WOD Workout

    YGIG 2x 7min AMRAP

    1)
    Kalorit

    3min tauko

    2)
    3 Raakariveä
    3 Etukyykkyä
    3 Bar facing burpeeta

    40/30 kg

  • Murph prog 2. Workout

    RX:
    5 Rounds:
    Buy in 200m run
    2 rounds:
    6-8 pull up
    12 push up

    18 air squat
    Buy out 200m run
    Rest 2min between rounds.

    Scaled:
    5 Rounds:
    Buy in 200m run
    2 rounds: 3-5 pull up
    8-10 push up

    15 air squat
    Buy out 200m run
    Rest 2min between rounds.

    Rpe 4.4.5

    TC 36min

    Huom! Tavoite ylläpitää sama kierrosvauhti tai hieman kiristää loppua kohden. Leuat ja punnerrukset pitää mennä 1-2 setissä. Skaalaukset: run - matka pull up - jumping push up - kulma air squat - reps

  • Strict pull-up Strength

    Strict Pull Up Cycle
    5 x 5

    Goal Is To Keep Same Weight All Sets

  • 15 min 3 liikettä Workout

    15min alkavalla minuutilla

    1. 10 käsipaino rinnalleveto (2kp)
    2. 10 pallonisku, raskas paino
    3. 200m juoksu

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    10 suorinjaloin maastaveto + olankohautus kahvakuulilla
    12 vipunosto sivulle
    1min max toistot hauiskääntö tangolla