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

  • 22.8.2020 Workout

    EILINEN/LEPO/
    60 min KÄVELY/PK-
    LENKKI

  • 19.8.2020 Sali Workout

    Lämmittely, kepillä tai tangolla 2 kierrosta:

    5 vauhtipunnerrus hitaalla laskulla
    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 pystypunnerrus
    5 panda pull nivuselta rive-ote
    5 raakarinnalleveto nivuselta
    5 voimakääntö nivuselta rive-ote
    5 voimakääntö nivuselta kyykkyyn allemenolla rv-ote
    5 korkea rinnalleveto päkiöille
    5 rinnalleveto silmät kiinni

    RIVE PANDA-PULL NIVUSELTA
    4×3@60-70 rive-% (palautus 2min)

    RINNAN KORKEUDELTA KÄÄNTÖ ETURÄKKIIN 4×3@tanko ->
    (palautus 1-2min)

    1 × RIVE POLVEN PÄÄLTÄ + 1 × RIVE POLVEN ALTA +
    1 × RIVE POLVEN PÄÄLTÄ + 1 × RIVE POLVEN ALTA samaan
    vauhtiin

    3[1+1+1+1]@65, 2[1+1+1+1]@70 rive-% (palautus 2min)

    TEMPAUS POLVELTA 3×3@60 te-% (palautus 2-3min)

    BOX-ETUKYYKKY, kyykyn vaakatasoon
    8x2@2-5kg enemmän (palautus 2 min)

    Accessory 2 krs

    10+10 YHDEN JALAN RDL (tanko)
    10+10 YHDEN KÄDEN PENKKI (kp/kk)
    10m+10m TARJOILIJAKÄVELY käsi suorana pään vieressä (kk/kp)

  • Extra Credit 19-08-2020 Workout

    Banded Pushdowns with an underhand grip
    Accumulate 100 Reps. Rest as needed.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • SNATCH + OHS Strength

    E2MOM x6
    2 Power Snatch + 2 OHS
    60-80% 1 RM Snatch

  • Strength Workout

    Strength( 20 mins )
    4 sets of
    a,
    Russian dip / strict ring dip/ box dip x 8-10 reps
    b,
    Bird dog row x 10/side

    Complete in superset!

  • KB complex Workout

    5x per arm
    5 KB Snatches
    5 KB Hang Squat Clean
    5 KB Thrusters
    5 KB Shoulder to Overhead

  • 11.8.2020 Workout

    20 minutes for Quality.

    3-6 Ring Muscle Up
    5+5 Heavy Dumbbell Snatch
    40/30 Cal. Ski

  • “Heavy and intense” Strength

    5 sets of 3 squat clean and jerk

    AMRAP 8:
    4-4 DB hang clean and jerks @30/15
    8 box jumps

  • Thursday 13th Aug 2020 WOD Workout

    8 Bench Press
    10 Ring Row
    12 Swing
    48 double under

    AMRAP 14min

  • Warm up Workout

    45s. Row - Spider lunge w/ twist
    45s. Row - Reverse Lunge w/ stretch
    45s. Row - Scale w/ stretch