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

  • 14.6.2022 Workout

    EMOM 20

    1 Minute : Echo Bike Calories
    2 Minute : 15 GHD Sit Ups

    Result total calories

  • 13.6.2022 Accessory Workout

    3 - 4 Sets of 8 -12 Reps:

    a ) Barbell Curl
    b ) Bulgarian Split Squat ( Each Leg )
    c ) Static Reverse Hyper Hold 60-90 sec

  • Morning Intervals Workout

    4x

    8min ON/2min OFF

    Max Calories

    *start min 0 & min 4 with 300m Run

  • Sunnuntai 12.6. Workout

    Rästi

  • Conditioning Workout

    2 rounds for time:
    1600m Run
    50 DU / 150 Singles
    20 Burpees

  • 10.6.2022 Bar Facing Burpees Workout

    On The 5:00 x 3

    30 Bar Facing Burpees

    Result total working time

  • "Get Down - Get Up" Workout

    4 rounds for time:
    20/16cal Row
    15 GHD Sit-ups (scaled: sit on a medball and feet anchored)
    15 Lateral Burpees Over Rower
    10 Dual DB Squat Cleans 2x20/15kg

    TC 20min

  • Tuesday 7.6.22. Workout

    Tiistai
    Warm Up
    2 rounds
    16/20 cal easy air bike
    10m death march walk with light db's
    10m inch worm with push ups
    15 kb swings
    10 hr push up with shoulder taps 1+1 on each rep

    Start to climb for deadlift weights and work on your strenght!

    Strenght
    Deficit Deadlift 4x6 reps @60-70% of 1rm
    rest 2-3 min (15kg roguen levyt jalkojen alle korokkeeksi eli n.6-7 cm koroke)

    Tempo Bench Press 4x6 reps @60-70% of 1rm (alaslasku 2-3 sec ja ylös kuin tulee)
    rest 2-3 min

    kiipeä +2.5-7.5kg nousuilla ylöspäin, niin et jää 2-3 toistoa varaa. Tee liike kontrolloiduisti ja puhtaasti molemmissa liikkeissä.

    Accessory Work
    2-3 rounds
    8-12 strict toes to bars / knee raises
    8-12 db incline curls (hauiskääntö käsip)
    8-12 db tricep roll backs (ranskalaiset maaten lattialle käsipainoilla "lisäliikeen kans"
    rest 2 min

    Metcon Prep:
    2 rounds
    1:30 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10m tin soldier walk
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    Workout
    6-8 kertaa 400m run @80-85% effort. (tavoite ajat nyt ekoilla juoksuille 1.35-2.00 välille, ei sen kovempaa. Tohon 1.35 saa jo juosta sellaista 80-85% efforttia jos on 3000m cooper)
    Go every 3-4 minutes, you choose. Ja vie harjoitus niin että ekoilla vedoilla on malttia hyvinkin!

    Cool down
    3-5 min light bike erg/spinning bike
    :30 calf / streching
    :30 hamstring strech
    :30 wall pec strech each side

  • Ulkotreeni Workout

    10+10min

    8/8 mave
    6/6 rive
    4/4 työntö
    2 kierrosta juoksua

  • 8.6.2022 Accessory Workout

    3 - 4 Sets of 8 -12 Reps:

    a ) "Lu" Raises

    b ) Barbell Cossack
    c ) Ring Dip Support Hold ( to failure )