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

  • 7.1.2020 Workout

    Lämmittely :

    8 min

    10 Goblet Squat
    10 Scapula Push Ups
    20 Sit ups
    10 Super man

    Tempaus, polven alta pukeilta

    2x1x60%
    2x1x65%
    2x1x70%
    2x1x75%
    2x1x80%
    2x1x85%

    Snatch Balance + Valakyykky

    6 x 1+1@50-70%

    Niskasta Raakatyöntö samaan vauhtiin 5x3, te -ote

    Etukyykky

    4x4x60-70%

  • EASYWOD 13012020 Workout

    *WU: Soututekniikka + Burgener Warm up

    *Kippi + kippi toes to bar

  • Optional accessory Workout

    Optional Accessory
    WEIGHTLIFTING

    Banded Snatch Drills video
    1-2 rounds

  • Strength work Workout

    STRENGTH (3/3)

    4 rounds, rest as needed between

    1) 6 Press in Split video
    2) 8 Prone KB Row video, tempo 30X1
    3) 10-20 Landmine Twist video or Russian Twist

    RPE 4 to 4+

  • Jerkki emom Strength

    8 min emom
    1 power clean + 2 split jerk

  • 3 pos clean Strength

    8min emom
    3 position clean

  • 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