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

  • 5.12.2020 Strength

    Hip Thrust

    7 x 3 @ AHAP

    SO 3:00

  • 4.12.2020 tai 5.12.2020 Strength

    Rive + työntö

  • PeruskestävyysWOD Workout

    3 rounds:
    1K row
    100 SU
    50 lunges
    50 abmat sit ups
    25 KBswing
    25 push up

  • Perjantai 4.12. Workout

    Mobility

  • Deadlift accessory work Workout

    5x8-12 Barbell bent over row
    - Pick a challenging weight.
    - 1min Rest

    5x5-12 Strict pull-ups
    - Use extra weight if needed
    - 1-2min Rest

    100 Sit-ups (weighted)
    - Feet anchored if you want
    - If weighted, hold DB on your chest

  • 2.12.2020 Workout

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko
    jumppaa, omatoimisesti:
    10m+10m walking lunge oh, lintti
    10 goblet squat, lintti
    5 + 5 side plank, hold 10 sec

    1-2 kierrosta:
    5 takakyykky
    5 kyynärpäät C-kirjain - tanko niskassa
    5 vapu niskasta
    5 työntö otsalta, lähtö päkiöiltä
    5 panda pull nivuselta rive-ote
    5 rarive nivuselta
    5 korkea ty-veto

    VAPU
    5x3@80 vapu-% (pal. 2min)

    RATE
    4x2@50-60 rate-% (pal. 2min)

    TAKAKYYKKY
    3x3@70 tk-% (pal. 3 min)

    Oheisharjoitteet 2-3 kierrosta:
    10 KULMASOUTU TE-OTE, tanko
    10+10 BULGARIAN SPLIT SQUAT
    10+10 TARJOILIJAKÄVELY, kk/kp/lp

  • 2.12.2020 Workout

    Power Snatch + Snatch Balance

    5 x 1+2 @ 65 - 75%

    SO 2:00

  • ENGINE Workout

    Wednesday

  • 1.12.2020 Workout

    EMOM 10

    1 min : Side Crunch 6 + 6 Heavy KB
    2 min : 0:45 Frontrack hold heavy Kb`S

  • DB Bench press Workout

    3x 1min ON / 1min OFF:
    Alt. DB bench press

    Start with both arms locked straight and then one arm at a time perform a DB bench press while the other arm is holding the DB on a straight and steady arm. Continue until the minute is up and rest the next minute. Then repeat this total of 3 times.
    The goal is to keep moving the whole minute , so choose the weight wisely!