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

  • Strength Strength

    Front squat 5x2

  • 18.10.2019 Sali Workout

    Lämppä 3 kierrosta

    GTOH, levypainolla 30
    Vatsat 30
    askelkyykkyhyppy 20

    kolmetassua x 10

    Esikevennettyhyppy x 10

    Raakatempaus 7 x 2 x 60-75%

    Vapu niskasta Te-otteella, nousu Max

  • 17.10.2019 Workout

    On the 3 Minutes x 3 Rounds:

    7-5-3

    Back Squat
    Push Jerk
    Thruster

    50% of 1RM Clean and Jerk.

  • Torstai 17.10. Workout

    Rästi

  • Ma 7.10.2019 Kyykky Strength

    Kyykky 3x1x85%

    Apuliikkeet Sali:
    -suorinjaloin mave 5x5 (lattiasta asti)
    -sivutaivutukset 4x20/puoli

    Apuliikkeet Masters Sm:
    -kyykky-sarjojen välissä RÄJÄHTÄVÄT hypyt x3 (myös lämppä-sarjoissa)
    -yhden käden kulmasoutu kp 5x6-12
    -linkkarit 5x8-20 (2 viimeistä liikettä voit tehdä vuorotellen/superina)

  • Push-ups, DB hang snatch, Weighted hollow rocks Workout

    3 Rounds for time of:
    20 Hand release push-ups
    20 Alt. DB hang snatches 20/15kg (10/10) (DB below the knee)
    20 Weighted hollow rocks (take 2,5kg plate in the hand)

  • Squat snatch Strength

    Every 90s for 10 rounds:
    1 Squat snatch
    - Increase weight after each rep

  • Strength Strength

    Deadlift (16 mins )
    Build to a heavy 4 in 5-6 sets.
    Rest 2 mins btw
    - deadstop btw reps
    - CONTROL DOWN every rep

  • 17.10.2019 Workout

    5 Rounds:

    250/220 Meter Row
    15/12 Calorie Ski
    12 Strict Handstand Push-ups

  • Monday 14th October 2019 Workout

    For time:

    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. handstand walk

    ♀ 35-lb. DB and 20-in. box
    ♂ 50-lb. DB and 24-in. box

    INTENDED STIMULUS

    Every day we try to match a particular physiological and training stimulus to your capacity. We adapt the task to you so that we can keep you improving and getting better. This is where you should spend the majority of your training time. When the Open comes the stimulus is different. The stimulus is about YOU adapting to the workout. The options are reduced and the question is how far can you make it? The open is around the corner. If you haven't registered, we invite you to do so. It is the best way to celebrate your fitness. Today choose the option you can do and fight. See where you can get. Today we are training for the Open. GET EXCITED!

    Big Dawgs

    For time:

    200-ft. dumbbell front-rack lunge
    50 dumbbell box step-ups
    50 5-in. elevated strict handstand push-ups
    200-ft. bear crawl

    Load and height range: 35-lb. and 20-in. box to 50-lb. and 24-in. box

    Pack Dawgs

    For time:

    200-ft. dumbbell front-rack lunge
    50 dumbbell box step-ups
    50 dumbbell strict presses (two dumbbells)
    200-ft. bear crawl
    Load and height range: 10-lb. dumbbell, 16-in. box to 20-lb. dumbbell, 20-in. box