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

  • Takomo vs Engine Workout

    Sana on vapaa :)

  • Takomo Recover #11//Sykkeet 50 max 60% Workout

    50 minsaa aikaa ja tänään saat itse suunnitella treenin.
    -row
    -bike
    -ski
    -run
    -box step overs
    -easy airsquats
    -singles
    -kb swings

    Tämän voi tehdä myös parin kanssa.

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING

    100 TTB for time

    RPE 3-5

  • Ke 2.1.2019 Penkki Strength

    Karhunkävely 6 kierrosta (3 etuperin / 3 takaperin)
    Penkki 2x10x67%
    Kapea Penkki 1xmax toistot (vähennä noin 10kg normipenkin painosta)
    Vipari-combo 5 kierrosta
    Kahvakuulatempaus 3x8-15 / käsi
    Fillarivatsat 3-5 sarjaa

  • ”12 Days Of Christmas” Workout

    1 Thruster 30/20kg
    2 power snatch 30/20kg
    3 Squat
    4 push press 30/20kg
    5 DL
    6 KB Swing 24/16kg
    7 Pull-up
    8 K2E
    9 Box jump 60/50
    10 DU/30 SU
    11 Burpee
    12 Lunges with 20/15kg

  • Team WOD 17.11 Workout

    Teams of 3:

    One person working at the time.

    ”Cardio Crew”
    AMRAP 10:
    30 cal row
    45 burpees over rower
    60 KBS 24/16

    ”Quadz”
    AMRAP 10:
    30 cal bike
    45 wall balls
    60 steps KB walking lunges

    ”Upperbody pump”
    AMRAP 10”
    30 cal ski
    45 push ups
    60 single arm DB push press

    1 min rest between AMRAP’s
    Score is total reps completed.

  • Metcon Workout

    • 3 Round of:
    BB Clean & Jerk (60/40Kg) 10 reps
    Bar Facing Burpees 20 reps
    Row 500 m

  • Takomo Build It #11 (deload) Workout

    -Eka viikko tästä blokista eli käydään liikkeet tarkemmin läpi ja haetaan paino jota käytetään jatkossa. Toistot pysyvät samana joka viikko mutta tulee yksi kierros lisää.

    Mennään ´deload viikolla 2 kierrosta joka liikettä

    Alakroppa
    Lunge (10 toistoa/puoli)
    rest 30 sec
    hip thrust 10 reps
    rest 30 sec
    Banded pull through 20 reps
    rest 90 sec

    Yläkroppa
    Single arm row 10/ puoli
    rest 30 sec
    Strict press with barbell 10 reps
    rest 30 sec
    Triceps with band 10 reps
    rest 30 sec
    Band pull apart 20 reps
    rest 90 sec

    Loppuun core:

    Abmat sit up 2x15-20 reps

  • 11/14/18 Workout

    Warm up
    Active Samson 
    Walkouts 
    Active Spidermans 
    Down Dog with Foot Pedals 
    Air Squats 
    Knuckle Drags 
    Active Dive-bombers 
    Straight Leg Sit-ups

    "Dumbbell warm up"

    (completed with light dumbbells) 
    5 Stiff-Legged Deadlifts
    5 Front Squats 
    5 Strict Presses
    5 Reverse Lunges (each leg)
    5 Strict Presses
    5 Front Squats 
    5 Stiff-Legged Deadlifts

    Mobility(12:00-15:00)
    Chest stretch-:30 sec per
    Child's pose-1:00 min

    Skills/Teach(15:00-35:00)
    Toe to bar
    Start in shoulders
    Tension

    Movement subs:
    Reduce Repetitions 
    Toes as High as Possible 
    Knees to Chest 
    GHD Sit-ups 
    Sit-ups

    Prep:
    10 Scap Pull-ups 
    5 Kip Swings 
    5 Knees to Chest 
    5 Toes to Bar

    Dumbbell reverse lunge
    Chest up
    Step back

    Prep:
    Establish Lunge Position 
    4 Bodyweight Reverse Lunges 
    4 Dumbbell Reverse Lunges (lighter dumbbells)

    Dumbbell clean and jerk
    Narrow stance
    Meet the bells(no slam on shoulders)

    Prep:
    Performed with lighter dumbbells 
    3 Hang Power Cleans 
    3 Strict Press

    3 Power Cleans 
    3 Push Press

    3 Clean and Jerks

    Grab workout weight

    Run through(35:00-40:00)
    1rd
    5 Toes to Bar 
    5 Dumbbell Reverse Lunges 
    5 Dumbbell Clean and Jerks

    Metcon(20)
    "Dumb Down"
    AMRAP 15:
    15 Toes to Bar
    12 Dumbbell Reverse Lunges (50/35) 
    9 Dumbbell Clean and Jerks (50/35)

    Opt(12)
    3x6 db curl w/press
    3x6 bent over row
    800m run
    Tabata airdyne/row

    Finisher
    30 big arm circles front and back
    1:00 min s/a para per
    15 side plank punch thru per
    15 slow kneeling crunch full r.o.m
    1 min quad stretch per

  • 211018 Strength

    Speed back squat 6x3