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

  • 5x8 Weighted pull-ups Strength

    • Rest 2min btw

  • Extra Credit 02-11-2020 Workout

    Dumbbell Glute Bridge: 4 x 15. Rest 60s.
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • La 31.10.2020 penkki Strength

    Penkki 3x6x70-80%
    -3 eri otetta, kapea-normi-leveä

    Facepulls 4x20 / vipunostot eteen levypainolla 4x20 (vuorotellen)

    Pystysoutu käsipainoilla 2x20 / vipunostot eteen tangolla 2x20 / penkki käsipainoilla 2x20 (vuorotellen)

    Zotmann-hauiskääntö 3x12-20

  • Basic conditioning Workout

    8 Rounds:
    Jog 2min ON/1min OFF
    Then
    15-20min
    10m Walking lunges
    6/6 Side plank rotations
    10 Lying pass over
    10 Squat to hamstring
    10 Hollow rock

    HR 60-65%

  • Laite prog 8.0 Workout

    2 Rounds:
    4min Row
    4min Bike
    4min Ski
    4min Rest (aktiivinen lepo, pysy liikkeessä)

    Viimeinen progressio. Pidä sykkeet anaerobisen kynnyksen alapuolella.

  • Extra Credit 30-10-2020 Workout

    Single Arm Crossbody Band Row: 4 x 20-30 each. Rest 30s
    +
    - Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 28.10.2020 Lepo Workout

    HÖNTSÄLENKKI n. 30 min + omatoimi kehonhuolto
    30-40min (rulla/pallo/kuminauha/kaverin nyrkki)
    TAI

    Kuntopiiri 30 min + omatoimi kehonhuolto 30-
    40min (rulla/pallo/kuminauha/kaverin nyrkki)
    KUNTOPIIRI 3min syklillä työ+vaihto
    - ankkakävely
    - kulmasoutu (tanko/kp)
    - kyykky - kuminauha hartialla ja jalkojen alla
    - deadbug
    - tempaus

    RIVE PANDA PULL + RIVE POLVEN ALTA + RIVE
    4[1+2+1]kevyt rive-%, pal 2min

    BULGARIALAINEN ASKELKYYKKY
    5[10+10]@kevyt ek-% (palautus 3 min)

  • WOD Workout

    EMOM 16'

    1: 10 Pull up+10 sit-up
    2: 5 P.Snacth + 5 OHS
    3: 10 HSPU
    4: 5 P.Clean+5 Front Squat

  • 28.10.2020 Session One Workout

    Basic Endurance 70 min

    10 min Ergo
    5-10 BMU/RMU,
    10-20m Hs Walk

  • Deadlift Strength

    Find the 2RTM of the day with 6 sets.
    Muista pitää hyvä tekniikka!!
    Tangon "kuoletus" toistojen välissä.