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

  • Back squat Strength

    4x6 ( try to hit all sets with same weight)

  • Punttitunti, alakroppa, testi Strength

    Testataan maksimitoisto määrät takakyykyssä ja maastavedossa

    Takakyykky max. toistot
    Kokeneet miehet 80 kg/ naiset 55 kg
    Aloittelijat miehet 60 kg/ 35 kg

    Maastaveto max toistot
    Kokeneet miehet 100 kg/ naiset 75 kg
    Aloittelijat miehet 80 kg/ 55 kg

    Lämmittelyt/ varat 3 - 4
    Takakyykky

    2 x 10

    2 x 8

    2 x 6

    Maastaveto

    2 x 8

    2 x 6

    2 x 4

  • WARM-UP Workout

    5-10min Row/Bike/Airbike
    Then 3 rounds:
    3 Manmaker video
    20-30sec Banded March video

    Kangaroo Flow video

  • 1/7/20 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 pigeon per

    Workout(18)
    6/3/1=:35 work :25 rest
    6 rounds-3 movements-1 min of work/rest
    burpees
    goblet lunge w/dumbbell 45/35-35/25 or pistols
    jump rope or double unders

    score=total reps

    Opt(12)
    Iso 4x5(hvy)
    hammer curls
    tricep overhead extension
    dumbbell renegade row
    -4x2 hand release deadlift
    -3x100m farmers carry
    -3x50m sprint

    Finisher
    50 double crunch
    1:00 butterfly stretch

  • Takomo Gymnastics Workout

    A.) T2B practise
    -harjoitellaan kuinka linkata putkeen useita toistoja.

    B.) Intervals with skill practise

    6 rds
    Row 1 min with moderate pace
    10 russian swings
    5-7 UB Kipping T2B/ leg raise
    rest 1 min

  • EMOM 12 min Workout

    • 45 sec Double Under Pracitice

    • 6 alternating Pistols (--> candle stick roll --> Behind ankle hold --> Negative pistols)

    • no bands or bars for assistance. Skill work today.

  • 1/6/20 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 pigeon per

    Workout(20)
    Amrap 20
    3 ring row, pull up variation or muscle up
    5 hang clean + shoulder to overhead 95/65-115/85
    7 sit ups or ghdsu
    200m run

    Opt(12)
    1600m walk/run
    5x3 back squat (tempo 3-2-1-1)
    3x1 front squat heavy(tempo 2-1-2-1)
    3x5 hip ext

    Finisher
    50 russian twist
    1:00 samson stretch

  • Yoga Flow Workout

    Total Body, Yoga Flow

    39 min

    35 min

    27 min

    26 min

  • 2. Skill Conditioning Workout

    25-20-15-10
    Calorie Row

    After each set:
    1 Legless rope climb
    1 rope climb

  • 24.2.2020 Sali Workout

    Lämppä:

    3KRS

    10 GTOH
    20 Askelkyykkyä
    15 vatsaa

    Voimatempaus 5 x 3, keskiraskas

    Tempaus veto + korkea tempausveto, irroituksella + tempaus 1+1+1RM

    1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90, 3 x 1+1+1 x Max.

    "No Feet" tempaus + Raakatempaus

    7 x (1+1)x60-70%

    Etukyykky, samaan vauhtiin

    4 x 3 x75-80%