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

  • 2. Gymnastic Conditioning Workout

    AMRAP 8:
    3 Calorie Row + 3 Kipping Handstand Push-ups
    6 Calorie Row + 6 Kipping Handstand Push-ups
    9 Calorie Row + 9 Kipping Handstand Push-ups
    Continue to add (3) repetitions per round until cap.

  • Endurance WOD Workout

    Sprints
    6x 100 meter sprints (rest time is walking back)

    Partner WOD for time:
    100 pull ups
    100 v- ups
    100 push ups
    100 rocket jumps (scale jump squats)
    100 cal row
    100 burpees

    *1partner works at a time. Switch off every 10 reps

    • you and your partner will do a total of 50 reps a piece to equal 100

    • if it's a big class you can start at different spots on WOD

    • rocket jumps- starting position with feet shoulder width apart, arms at your sides knees bent in a swallow squat, pushing off the ground jump straight up hands above head then land gently and descend back into squat position

  • Voimistelulämmöt ja PAUSE JERK !! Strength

    A. Gymnastics Skills Warm-Up

    Every 30 seconds, for 6 minutes (4 sets) of:

    Interval 1 – Squatted Strict Muscle-Up Transitions x 4 reps ( Ring Muscle upin lähtöjä maasta... ) vaihtoehtona Ring Rows x 8

    Interval 2 – Elbow Drops x 4 reps (mountain Climber asennosta)

    Interval 3 – Full Support Hold (on low rings) x 10 seconds ( L-sit ilmassa, tai kroppa suorassa ja ojentajapito )

    B. Every 2 minutes, for 8 minutes (4 sets):

    Pause Jerk x 3 reps ( kevyet painot niin tulee puhtaasti ja nopeesti )

    (Pause Jerk = pause for 2 seconds in the bottom of the dip, then 1 second in receiving position

    Merkkaa PAUSE JERK.

  • Power Snatch + Hang Snatch + 2 Overhead Squats Strength

    10min EMOM
    Power Snatch + Hang Snatch + 2 Overhead Squats
    (Work up to heavy)

  • Penkki Kakkonen Strength

    EMOM3 x 7

    Bench Press x 2

    Loading per set (by %): 70, 70, 75, 80, 85, 85+, 85+

    Pyri hakemaan hyvä penkkipäivän tulos - kaveri varmistaa raskaimmat nostot!!

    Ja jos se ei menekään yrittäessä kuin kerran niin se on varma 1RM!!

  • 2. Midline Workout

    2:00 L-Sit
    Every break: 10 GHD Sit-Ups

  • 2. Weightlifting Workout

    On the 2:00 x 7:
    3 Hang Squat Cleans + 1 Jerk

    On the 2:00 x 5:
    2 Front Squats

    On the Minute x 3:
    1 Front Squat

  • Barbell Complex Strength

    6 sets, E3MOM: Squat Clean + 2 Front Squat + Jerk

    Use AHAFA weights. Jerk can be done anyhow. Start a new round every 3rd minute.

  • Chief is dead Workout

    5xAMRAP4
    3 Power clean 60/43
    6 Push Up
    9 Air Squat
    12 DL
    1 min rest after every AMRAP
    Your result is all reps together

  • 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:

    5+5 KB Windmill
    1-3 False Grip Walk Ins, 3-5sec hold
    5+5 Overhead Lateral Squat
    30-45sec Banded Lateral Walk
    10sec Banded Core Hold