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

  • 6 rounds Workout

    1min on, 1min off

    1 min row max cals
    1 min rest
    1 min overhead squat max reps 15/20kg
    1min rest

    Pyri pitämään toistot samana joka kierroksella

  • Strength 15-05-2018 Workout

    1a) Strict Pull-up @ 31X1 tempo: 4 x 5. Rest 45s.
    1b) Bar Dips: 4 x 8-10. Rest 45s.

    • Tempo is up, 1 at top, 3 down, 1 at bottom
    • Options for both Pull-ups/Dips: Partner Assisted or add weight

  • 1. Conditioning Workout

    5 Rounds:
    1:00 Assault Bike
    1:00 Wallballs (20/14)
    1:00 Double Unders
    1:00 Rest

  • 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