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

  • For quality Workout

    4 Rounds for Quality!
    10 Strict Handstand Pushups (Deficit if too easy)
    12 Strict Toes-to-bar
    15 Overhead Squats (@40% of 1RM)

  • EMOM 12 min Workout

    EMOM 12 min

    5 mu-up rows
    45" hunters sit
    10-30 DU

  • Kipping CTB 7 x 3-5 Workout

    Practise:
    Kipping CTB, 7 x 3-5
    Focus on continuous movement and a controlled kip

    Scale down to kipping pull-up practise, if needed.

  • ”Samppa” AMRAP 20 min Workout

    AMRAP 20 min

    20 burpees
    50 m KB supinated farmers walk
    20 WB
    10 wall walks

  • 12.1.2018 Workout

    EMOM 12

    1 min : max cal bike
    2 min : max cal row
    3 min rest

  • 4 x On ja OFF Workout

    4 kierrosta

    30 sek ON 30 sek OFF:

    30 seconds of Kettlebell Swings (Light)

    30 seconds of Sit-Ups

    30 seconds of Lunges jumps without weight, vuoroloikkina

    30 seconds of Sit-Ups

    30 seconds of Mountain Climbers

    30 seconds of Band Pull - soutuliike kuminauhalla

  • Extra Credit 12-01-2018 Workout

    3 Options:
    - Sled Powerwalk: 4 x 50 metres @heavy. Rest 60s.
    - Glute Ham Raises: 4 x 8-10. Rest 60s.
    or
    - Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.

    *Rest as needed between sets.

  • 12.1.2018 Strength

    Sumodeadlift 5x8@easy

  • 10.1.2018 Ke Penkki Strength

    Penkki 3x10x70%
    Kapea penkki 3x10
    Ylileveä penkki 3x12-20 (laske tanko kurkulle) "kevyt"
    Ojentajapunnerrus tangolla eli "ranskalainen" 5x8-12 (laske tanko otsaan)
    Pystysoutu 5x15

  • 8.1.2018 Ma Kyykky Strength

    Kyykky 3x10x70%
    Stoppi-kyykky 3x10x50%
    Vatsat 8x12-20
    Suorinjaloin mave 5x10-15