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

  • 24.1.2021 Strength

    Front Squat

    4 x 3 x 75%

    SO 3:00

  • Front squat/Conditioning/Accessory Workout

    Warm up:
    5min bike
    5/5 One leg hip thrust with 5s hold
    10 Cossack squat
    5/5 Perfect stretch
    10 Plate squat
    5-10 Face pull with 5sec hold
    15/15sec Pallof press hold
    3 x 3 Broad jump

    Front squat
    3-3-3 V.1

    Jokainen sarja mahdollisimman raskaasti. Voit muuttaa painoa sarjojen välissä.

    Every 2.30min x 8

    14/9 cal Assault bike
    Squat clean + hang squat clean + front squat

    Add weight after each set. Up to daily max.

    Huom!
    Assault bike pitää mennä alle 1min, muuten skaalaa caloreita.

    Accessory:
    3 rounds:
    8-10 Barbell hip thrust
    30sec rest
    20 Alt. curtsy squat
    1min Rest

  • 200121 Keskiviikko Workout

    5 Rounds for reps
    1min long cycle right arm 24/16
    1min long cycle left arm 24/16
    1min double unders
    1min rest

  • Conditioning Workout

    Warm up:
    - Yleislämpö
    - Aktivoinnit/olkapää lämmittely kumpparilla
    - Liiketekniikat
    - Sykkeennosto assault bikella
    3-4 x 10sec ON/30sec OFF

    4 x AMRAP7
    Alt A and B.
    3min rest between amraps.

    A)
    20 Box jump
    15 T2B
    10 Power snatch @50/35kg

    B)
    20 Cal row
    15 Bar facing burpee
    10 Hang squat clean @50/35kg

    Huom!
    Tavoite säilyttää sama vauhti kaikissa amrapeissä. RPE 8

  • 5 rounds Workout

    EMOM x20:
    1.) Row/Bike/Run
    2.) Burpee
    3.) DU's
    4.) Rest

    • You choose reps.
    • Go moderate pace.

  • Skills Workout

    Practice:
    Handstand / HS-walk
    (~15min.)

  • Conditioning Workout

    5 Rounds For Time:
    25 Abmat Sit-ups
    20/15cal Row
    15 Box Jump Overs 60/50cm

  • Over Head Squat Strength

    Perform prior to class.

    4x
    8 bulgarian split squat e/s
    7 Ring row
    5 DB sots press e/s

    5-5-5-5-5
    - Built across, all sets should be as heavy as form allows.
    - Rest 2-3min b/w sets

  • Conditioning Workout

    3 Rounds:
    1min Max Thruster @30/42,5kg
    10sec Rest
    1min Max Bar over burpee
    10sec Rest
    1min Max cal row
    1min Rest

    Huom!
    Tavoite säilyttää sama toistomäärä, joka kierros. Mieti mitä vauhtia pystyt ylläpitämään koko treenin ajan.

  • OFF-SITE WORKOUT - Running intervals Workout

    4x4min Run @moderate pace

    Rest 2min btw sets

    Harjoituksen tarkoitus on kehittää vauhti- ja maksimikestävyyttä. Tavoite on juosta reippaalla, mutta toistettavalla tahdilla.

    WARM-UP:

    6 x 100m easy Run + 100m moderate Run

    Then,

    1-2 rounds

    10 per side Leg swings
    10 Squat into hamstring stretch
    1min per side Calf stretch
    1min per side Pigeon stretch