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

  • Ma 21.10.2019 Kisaajat 6.12 Kyykky Strength

    Kyykky 3x3x80-85%
    Hypyt (käsipainoilla) 5x5
    SitUps 5x6-12

  • Takomo Gymnastics Workout

    A.) HS hold
    --> wall
    -->partner assisted free HS hold

    B.) Accessory 4 sets
    TGU 2 reps/ side
    L-hang 10-15 sec
    straight arm plank hold 20-30 sec
    rest 1 min

  • 21.10.2019 Sali Workout

    Lämmittely:
    3 krs.
    5 Etukyykky
    5 rive riipusta
    5 Pystypunnerrus
    5 takakyykky
    5 niskatyöntö saksiin
    15+15 Pidgeon pose 10+10 Scorpion

    Rive polvelta + etukyykky + työntö

    (1+1+1)x75x3
    (1+1+1)x81x3
    (1+1+1)x87x3
    (1+1+1)x911

    raakarive puolesta reidestä + rive taskuilta, suoraan tiputuksesta + raakatyöntö

    (1+1+1)x3x73%
    (1+1+1)x3x78%

    Etukyykky
    4x75%
    4x80%
    4x85%

  • Strength Strength

    Power clean tng 5x3

  • Conditioning Workout

    Alternate btw running and rowing
    10min ON / 5min OFF
    Conversational pace (just to flush out legs after 20.2)

  • "Basic" vol. 11 Workout

    5min EASY Row/ Ski/ Assault

    5min Mob.
    10 Side Squats Alt.
    10 Banded Pull Aparts
    10 Banded Pass Through

    EMOM 30

    1. 20-30sec HS Hold/ 1-2 WallClimbs/ 30-40sec High Plank
    2. 10-12 Kettlebell Snatch (Alt. or 5+5, 6+6)
    3. 8-12 Hanging Leg/ Knee Raises
    4. 8-10 OHS (light barb./ stick)
    5. Rest

  • Partner WOD Workout

    In Pair

    3x
    10 minutes of
    A) BikeErg
    B) SkiErg
    C) Echo Bike

  • WOD 17.10 Workout

    WOD (S):
    “RECOVERY SESSION”
    40-45 mins at low intensity
    4-5 rounds:
    60s jumping role, ski, row, bike
    10 catcows
    10 paloff press / side
    10 half kneeling KB/DB press / side
    6-8 greatest stretch / side
    10 plank walkout
    10 steps per direction banded side walk
    5-10 banded squat
    20m bear crawl

  • Olympic 16.10 Workout

    1)
    snatch pull from power pos. + knee + below knee (1+1+1) ~ 10-15 mins.

    2)
    power snatch from power pos. + knee + below knee (1+1+1) ~10-15 mins.

    3)
    box jumps (ext.knee landing) EMOM 10 x 2

  • Kaveri WOD Workout

    Aikaa vastaan! Toistot yhteensä kaverin kanssa. Järjestys saa olla mikä vaan, kunhan vaaditut toistot tulevat täyteen!

    100 burpeeta - toinen tekee, toinen on lankussa
    100 wallball - toinen tekee, toinen on istuen OH - pidossa
    100 knees to elbows - toinen tekee, toinen roikkuu

    TC 25 min