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

  • Penkki + Pystypunnerrus kakkonen Strength

    Every minute on the minute, for 8 minutes EMOM8:

    Even minutes: Bench Press x 2 yli 60-80%
    Odd minutes: Push Press x 2 noin 50-60%

    Push Press telineestä. - merkkaa molemmat punnerrukset

    OTA TÄMÄ SETTI LÄMMITTELYNÄ HETI PERÄÄN TEHTÄVÄLLE MAKSIMIPENKKI-PUNNERRUKSELLE!!

    Ohje: nosta penkin painoja vähitellen ylöspäin kohti maksimitasoja - ja push pressissä räjähtävän nopeita suorituksia, siten tulee hermotus kuntoon maksimityöntöä varten.

  • WOD 31.1 Workout

    Push jerk / technique / metcon prep

    Metcon:
    Teams of 2 / for time
    100 push jerks 50/35
    90 wall ball
    80 DB snatch 25/20
    70 hang power clean 50/35
    60 burpee over bar
    50 front squats 50/35
    40 pull ups

  • Morning Intervals Workout

    2 Rounds, new Interval every 4th minute

    A) 1min Assault Bike
    20-25 Wall Balls

    B) 1min SkiErg
    15 V-Ups
    15 Knee-Hugs
    5 V-Ups
    5 Knee-Hugs

    C) 30m Sled Push
    120m Run
    10 Box Jump Overs

    D) 1min Row
    40 Squats

  • 5th January 2018 Workout

    Gymnastics Skill

    EMOM for 12min

    1, HSPU eccentrics
    2, 10 toes to bar or GHD sit-ups
    3, 5 tempo pull-ups

    WOD

    'Annie'

    50-40-30-20-10

    Double-unders
    Abmat Sit-Ups

  • GRACE Workout

    For Time

    30 CLEAN and JERK

    RX 61kg / 43kg

    Jos haet nopeutta niin skaalaa rohkeasti alaspäin tai sitten vain nautiskele noilla painoilla sopivissa erissä <3 <3 <3

    ME on vissiin 59 sekuntia - tehty power cleanina...

  • 36 min EMOM (deload week) Workout

    EMOM 36 min
    1 min 8-12 cal row
    2 min: 10-12 banded pass through
    3 min 8-12 burpee box overs
    4 min active rest (walking yms)

    Valitse toistomäärä jonka pystyt tekemään rauhallisella tahdilla niin, että lepoaikaa jää vähintään 20 sekuntia. Tämä ei ole maksimiharjoitus vaan tavoite on parantaa peruskestävyyttä joten pidä sykkeet kurissa.

  • Workout after workout Workout

    Power Snatch 1RM in 15min

    Don´t exceed the time limit

    Rest 5min

    5-4-3-2-1 MU
    1-2-3-4-5 Power Snatch @75%

    Scale if needed. MU´s can be scaled with MU transitions with a band.

    Rest 5min

    10-8-6-4-2 Hang Power Clean (with the same weight you did the MU workout)
    2-4-6-8-10 Hang Squat Clean

    Do 10 Hang Power Cleans, then 2 Hang Squat Cleans. Next 8 HPC, 4 HSC… Final round is 2 HPC and 10 HSC. Scale if needed

    Rest 5min

    90 DU
    60 Air Squat
    30 Push-Up

    Scale if needed

  • 11/27/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 jax
    walking ft kicks
    10 squats w/bar

    bk squat(15)
    week 10
    3@70%
    3@80%
    3/max reps @90%

    Metcon/*Rx(20)
    400m run
    40 gob lunge 35/25/*pistols
    20 burpees
    10 pull-ups/c2b/*bmu
    20 burpees
    40 gob lunge 35/25/*pistols
    400m run

    Finisher
    2 min quad smash
    30 scap push ups
    60 double crunch

  • Tuesday Technique Workout

    A) Ring Muscle Up technique

    B) Kipping Technique

  • Omatoimi ekstra (metcon) Workout

    Valitse 1 vaihtoehdoista
    21-15-9 or 15-12-9 or 12-9-6
    burpee box step overs
    db snatches alt hands. @50/35lbs (22,5kg/16kg)