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

  • "Omatoiminen WOD" Workout

    A.
    Run 400m (easy)
    2 rds:
    8-12 KB swings
    6-8 Box steps / Box jumps
    6-8 Active shoulders
    10-15 Hollow rocks

    Run 400m (moderate/hard)
    2 rds:
    6-8 Deadlift
    6-8 Box jump overs
    6-8 Knee rises / T2B

    B.
    Buy-In: 1.6km Run
    21-15-9:
    Deadlifts (102.5/70kg)
    Box Jump Overs
    Toes to Bar
    Cash-Out: 1.6km Run

    Scale if needed:
    * Deadlifilt: ~55-65%
    * Run: ~2min./400m = ~8min./1.6km
    * Reps: 15-12-9

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    5min AMRAP:

    10m Double KB Overhead Walk

    After each 10m do 3 Double KB Thrusters + 6 Burpees

    RPE 4 or go by feel

  • 13.9.2019 Sali Workout

    Lämppä:

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

    Raakarive polvelta (pukit) + pohjakyykkyyn työntö (minimi 90´)
    5 x (2+1)@50%
    3 x (2+1)@55%
    2 x (2+1)@60%

    Vapu Te otteella (samaan vauhtiin) + valakyykky

    3+1x60%, 3+1x65%, 3+1x70%, 3+1x75%, 3+1x80%

    Tempaus 1x70%, 1x75%, 1x80%, 1x85%

    • Huoltoa.

  • 9/10/19 Workout

    Warm up of the week(8)
    10 jing jangs
    10 arm circles foward and backwards
    10 heels to rear
    10 plyo
    10 inchworms
    10 lunges
    10 hollow rocks
    10 halo
    10 goodmornings
    10 pvc press
    1:00 min pigeon per side

    Workout(20)
    7rds
    7 kb deadlift 53/35-challenge-70/53
    7 kbs 53/35-challenge-70/53
    28 single unders-challenge-double unders
    100m suitcase carry 50m L/50m R

    Opt(12)
    Iso-core
    4 giant sets
    8 hammer curls
    8 upright row
    8 db press to fly
    24 bicycles
    4x2 hang clean
    5x100m sprint
    5x5 back extension

    Finisher
    50 knee tap crunches
    1:00 min hamstring stretch

  • "Ups and Downs" LT Workout

    21-15-9 FT (LT)
    goblet squats
    burpees

    P:32/24 kg kg
    B: 24/16 kg
    O: 20/14 kg
    Y: 16/12 kg
    W: 14/8 kg

    limiter: squat endurance and LT

  • Keskiviikko 11.9. Workout

    Mobility/ Open gym

  • Ma 2.9.2019 PENKKI MAX1 Strength

    PENKKI MAX1

  • T2b + Burbees Workout

    For Time:

    15-12-9-7

    T2B
    Bar over Burbee

    Tc 8min

  • Strength Strength

    Floor press
    4x 8reps
    - keep same weight across all sets
    - weight sould be challenging but keeping good form

    After each set 8 reps strict chin up
    Rx+ : use extra weight

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 0:45 @ max effort
    3:00 rest each interval