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

  • Pe 28.6.2019 Maastaveto Strength

    Yhteiset alkulämmöt (alkaa klo 18)

    Maastaveto 5x5x78%

    Sivutaivutus 3x15-25/puoli

    Leuanveto, vastaote 3-5 sarjaa

  • 6/27/19 Workout

    Warm up(8)
    40 Jax

    10 active dive bombers
    10 knuckle draggers

    10 down dog w/ft pedal
    10 sl dl

    10 pic n grass
    10 good mornings

    10 pass thru
    10 halo

    200m run

    Mobility(5)
    1:00 min elevated child's pose
    1:00 min pigeon per

    Weightlifting(15)
    week 6-strict/bench press

    Fittrain(20)
    25 pull ups-c2b- challenge up-10 bmu
    then
    50 push ups-challenge up-hspu
    50 ground to overhead 35/25-challenge up-45/35
    25 burpees to plate
    50 ground to overhead 35/25-challenge up-45/35
    50 step ups-challenge up-box jumps 24/20
    then
    25 pull ups-c2b-challenge up-10 bmu

    Opt(12)
    5x100m hill sprint
    4x hang clean + clean complex
    4x2 hand release deadlift
    5x5 glute ham raise

    Finisher
    30 band pull aparts
    15 side plank punch thru
    60 leg raise

  • Takomo Build It #40 (deload) Workout

    -deload viikko mielessä tässä myös

    2 rds, 12 reps each

    Single leg DL with barbell /side
    rest 30 sec
    Box step ups/side levy edessä
    rest 30 sec
    jerk grip bench press
    rest 30 sec
    Double KB/DB bent over row
    rest 30 sec
    Abmat sit-ups with wb
    rest 30 sec
    "kiinalaiset vipunostot"
    rest 1 min after round

    -kaikissa liikkeissä kontrolloitu tempo hitaasti.

  • Ma 24.6.2019 Kyykky Strength

    Kyykky 5x5x78%

    Suorinjaloin mave 2x8

    Etuheilautus 2x2min (palautus sarjojen välillä 2min)

    Alakropan lihashuoltoa

  • Metcon Workout

    • For Time:
    Double Unders 100 reps
    Burpees 40 reps
    Double Unders 100 reps

  • Strength Strength

    • 10-10-10-10 of:
    BB Deadlift
    10 @ 9 RPE (-5% Load Drop)
    60% 1RM 10 reps
    65% 1RM 10 reps
    70% 1RM 10 reps
    65% 1RM 10 reps

  • "Extra" Workout

    Tabata Hollow rocks
    8x 20s. On / 10s. Off

  • Thursday 27th June 2019 Strength

    Overhead Squats

    12-12-12

  • Conditioning Workout

    Devil press 5x6
    OH lunges 4x8-8m

  • Strength Strength

    • 10-10-10-10-10 of:
    BB Push Press
    10 @ 9 RPE (-5% Load Drop)
    60% 1RM 10 reps
    65% 1RM 10 reps
    70% 1RM 10 reps
    65% 1RM 10-10 reps