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

  • SKILLWOD "Kipping and strict" Workout

    EMOM 12 MIN
    Odd: 1-5 Kipping HSPU
    Even: 1-5 Strict pull ups ( if 5 reps easy add weight)

  • FOR TIME (OHS + SKILLS) Workout

    6 Rounds of:

    30 DU

    3 OHS (70-80% 1RM) 6 HSPU

    9 T2B

    12 Pull Up (jumping pull up)

    2 Min Rest

    TC: 30min

  • REST DAY Workout

  • Strict handstand push-ups Workout

    EMOM for 10 minutes of:

    1-5 SHSPU (strict)

    *Skaalaukset tarpeen mukaan. Joko parilla abmatilla tai boxin päältä tehtynä. Keskity hyvään tekniikkaan ”hutiloimisen sijaan”. Tiukkoja "hupsuja" eli ei kippausta. Valitse toistot 1-5 väliltä omaan kuntotasoon sopivaksi.

  • 2.Skill Conditioning Workout

    2 Rounds:
    20 GHD Sit-ups
    35 Double Unders
    50' Handstand Walk

  • 17.8.2019 CF Workout

    Etukyykky, raskas ykkönen

    Tempaus

    1x2@70%, 1x75%, 1x80%, 1x2@70%, 1x75%, 1x80%, 1x2@70%, 1x75%, 1x80%

    Rive + työntö

    2+1@70%, 1+1@75%, 1+1@80%, 2+1@70%, 1+1@75%, 1+1@80%, 2+1@70, 1+1@75%, 1+1@80%

    150 Vatsaa, erilaisia

  • Extra Credit 30-01-2020 Workout

    *Superset of:
    1a) Glute March: 3 x 10 ea. No rest.
    1b) Standing Calves: 3 x 30. Rest 60s.

  • Row and D-Ball for time Workout

    CONDITIONING

    For time:

    25-20-15-10 cal Row
    20m D-Ball/Sandbag/Yoke Carry after each row

    RPE 3 to 4

    Tailoring Options
    D-Ball/Sandbag/Yoke→ Farmers Carry

  • Back Squat Strength

    5x3(go by feel)

  • 1. Kurimuskerho 2020 Workout

    Sunnuntai (Kurimuskerho)
    Warm up
    3 rounds
    1:00 ergo
    30 single unders
    5 push up + inch worm
    10 air squats
    10 ring row
    5 burpee

    Metcon
    In teams of 3
    10 min amrap of
    max calories rowing
    10-20 push ups after each rowing set
    rest 1 min
    10 min amrap of
    max calories of ski / burpee's to target
    10 db snatches after each set of ski
    rest 1 min
    10 min amrap of
    max calories of assault bike/bike erg
    30-40 double unders after each biking

    rest 5 minutes and then we prepare for
    deadlifts
    9 reps @40%
    7 reps @50%
    5 reps @60%
    3 reps@70%

    Strenght
    Every 1,5 min for 5 times
    1 deadlift @80% of 1rm.

    prepare 10 minutes for metcon

    Metcon
    Every 3 min for 5 times
    8-12 toes to bars
    8-12 ohs @30/42,5kg

    Cool down
    2-3 min light jog
    1+1 min quad smash
    1+1 min glute smash
    1+1 min lats smash
    1+1 min pec smash
    then 1+1 min streching for same muscles
    also wall squat strech x 3 min by laying on floor