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

  • 10.4.2019 Session One Workout

    21-15-9

    Ring Dip
    Wallball 9/6kg
    Cal. Row

  • 10.4.2019 Session One Workout

    Back Squat

    12-10-8-6-4

    Result is lifted Kilos!

    SO 3:00

  • Takomo Recovery #28 Workout

    12 x 4 min / 2 rnds

    1. Row

    2. High Box step up 10
      Single leg dl 10
      Lantion kierrot 10

    3. Ski

    4 . Single arm swing 10
    Single arm band pull down 10
    Thread the needle 10

    1. Run
      (Outside if possible)

    2. Side Plank 20+20 sec
      Wind mill 10
      Hollow rock 20 sec

  • Accessory 1 Workout

    Accessory 1 from gym library

  • 6.4.2019 Workout

    FORTIME

    25 + 25 single arm KB thruster 24/16kg
    50 box over burpees
    50 Front Squat KB 2x24kg/2x16kg
    50 step over box KB 2x24kg/2x16kg
    25+25 KB snatch 24/16kg
    50 Box over jumps 24/20"

    Kovaa ajoa!! Ei mitään puuhailua!

  • Metcon Workout

    • 10 Min AMRAP of:
    One-Arm DB Power Snatch (22.5/15Kg) 30 reps
    Plyo Box Jump Ups (60/50 cm) 30 reps
    Two-Arm KB American Swing (24/16Kg) 30 reps
    Toes to Bar 30 reps

  • Extra Credit 08-04-2019 Workout

    Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.

  • Amrap 15min Workout

    30 x DB Snatch (22,5/15)
    20 x Push Up
    Run 400m

  • Engine bias - Viikko 12 (3/3) Workout

    45-60 min C2 bike, low damper, high rpm

    Tämän harjoituksen tarkoitus on toimia vähemmän lihaksia kuormittavana kestävyysharjoitteluna, joka kuitenkin kuormittaa keuhkoja. Laita dampperi kevyelle ja ota tavoitteeksi korkea rpm, jonka säilyttämiseen joudut tovin päästä keskittymään.

    Mikäli teit vastaavan harjoituksen viime viikolla, niin vertaa tätä siihen harjoitukseen. Yritä pitää sama tahti tai jopa hieman kiristää nopeutta viime viikkoon nähden.

  • 4/2/19 Workout

    Warm up(0:00-10:00)
    :30 single leg deadlift
    :30 sec row-slow

    :30 plyo
    :30 sec row-moderate

    :30 inchworm
    :30 sec row-fast

    Mobility(10:00-15:00)
    1:00 min hamstring stretch
    1:00 min front rack stretch

    Fittrain(20)
    30 db snatch-35/20-challenge up-50/35
    25/20 cal row
    20 erg step overs-challenge up-erg jump overs
    15 abmat sit ups-challenge up-ghdsu
    100m single arm db overhead walk-50m R-50m L
    15 abmat sit ups-challenge up-ghdsu
    20 erg step overs-challenge up-erg jump overs
    25/20 cal row
    30 db snatch-35/20-challenge up-50/35

    Opt(12)
    3x10
    tricep kickbacks
    curls
    s/a row
    windshield wipers
    4x1 snatch
    1600m walk/run
    5x5 glute ham raise
    5x100m sprints

    Finisher
    30 scap push ups
    30 band pull aparts
    60 knee tap crunch
    1:00 min samson