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

  • COOL DOWN Workout

    Squat Flow video + Thoracic Flow video

  • 10/1/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Workout(20)
    E.M.O.M
    Even-5 cleans + 15 double unders or 40 singles
    135/95-challenge-185/115

    Odd-15/12 cal row

    Opt(12)
    Iso-core
    3x8 giants
    alternate hammer curl
    alternate db shoulder press
    tricep overhead ext
    :20 floor single leg L-Sit
    -work up to heavy flow of:
    deadlift+hang clean+shoulder to overhead
    -gym 🐐
    -5x25m sprint

    Finisher
    50 oblique crunch
    1:00 min hamstring stretch

  • FOR TIME Workout

    15-12-9-7
    WB 7/9kg
    T2B

    TC 7min

  • Strength Strength

    • 3-3-3-3-3 of:
    BB Bench Press
    3 @ 9 RPE (-5% Load Drop)
    80% 1RM 3 reps
    85% 1RM 3 reps
    85-90% 1RM 3 reps
    80-85% 1RM 3-3 reps

  • Strength Strength

    • 3-3-3-3-3 of:
    BB Back Squats (0:03 pause)
    3 @ 9 RPE (-5% Load Drop)
    75% 1RM 3 reps
    80% 1RM 3 reps
    80-85% 1RM 3
    75-80% 1RM 3-3 reps
    Pause @ parallel
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

  • 27.9.2019 Sali Workout

    Lämppä:
    3 krs.
    Kuminauha kävely 10 + 10m
    Banded pull apart 15+15
    20 Russian Twist
    5 jänne hyppy

    Raakarive polvelta (pukit) + Raty
    5 x (2+1)@70%
    3 x (2+1)@75%
    2 x (2+1)@80%

    Vapu Te otteella + Valakyykky, nousu vapu MAx

    Tempaus 1x75%, 1x80%, 1x85%, 1x90%

    • Huoltoa.

  • Endurance Workout

    • 6 Interval of:
    Row 0:45 @ max effort
    3:00 rest each interval

  • Perjantai 27.9. Workout

    Mobility/ Open gym

  • "Engine" Workout

    Mikko's Triangle: (Vko 2/3)
    10 rds:
    1min Air bike
    1min Row
    1min Ski
    Rest 90s.

    3 vkon progressio: Tavoitte pitää samat lukemat, kuin viime vkolla. Esim. 15cal + 15cal + 15cal.

  • Kehonhuolto Workout