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

  • 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

  • Måndag 1/4 2019 Workout

    A; Every 90 sec for 30min
    1: 300/250m row
    2: 60m Double kb front rack carry
    3: 200m run
    4: 60sec plank hold

  • Extra Credit 01-04-2019 Workout

    Banded Leg Curl x 100-150 reps each leg.

  • Monday 1st April 2019 Workout

    EMOM for 15min

    1, strict HSPUs
    2, static handstand hold
    3, hollow rocks

  • WOD 01/04/19 Workout

    TEAM OF 2
    50 Power Cleans 50/40

    40 Burpee Box Jump Overs

    400 Meter Partner Run
    30 Squat Cleans
    20 Burpee Box Jump Overs

    400 Meter Partner Run

  • 29.3.2019 Masters SM Workout

    Tempaus, aloituspaino + 5 x 1 @75%

    Rive + työntö, aloituspaino + 5 x (1+1)@75%

    Etukyykky, raskas ykkönen + 2x2@85%

  • Strength work Workout

    STRENGTH

    Alternate for 5 set, rest as needed between

    1) 1-2 Rope Climb (legless)
    2) 5+5 Double KB Box Step-Up (Front Rack)

    RPE 3-4