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

  • Unbroken karsinta 2021 Workout

    OSA 1:
    6min AMRAP

    12/10cal Row

    12 x Thruster (40/30kg)

    2min Rest

    OSA 2:
    Find 2 Rep.Max: Hang Squat Clean in 5min

    Urheilijalla on 5 minuuttia aikaa etsiä kahden toiston maksimipaino: rinnalleveto kyykkyyn riipusta.

    Tie Break: suurimman onnistuneen suorituksen ajankohta

    OSA 3:
    For time:

    10 x Bar over Burpee

    30 x Chest to Bar (T,M40,45: Pull Up)

    10 x Bar over Burpee

    25 x Toes to Bar

    10 x Bar over Burpee

    40 x Over Head Squat (40/30kg)

    10 x Bar over Burpee

    25 x Toes to Bar

    10 x Bar over Burpee

    30 x Chest to Bar (T,M40,45: Pull Up)

    10 x Bar over Burpee

    Time Cap: 15min

  • Basic conditioning Workout

    40-50min HR 60-65% tai 60min Kävely ulkona HR 55-60%

  • Extra Credit 04-02-2021 Workout

    Banded Pushdowns with an underhand grip: 3 x 25. Rest 60s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Accessory Workout

    3 Rounds:
    6/6 One arm KB row with 2s hold V.1-2
    30sec Rest
    4 Eccentric HSPU (4sec Down) V.2
    1min Rest

    Skaalaa HSPU deficittinä boksilta.

  • Warm up, strength and WOD Workout

    Warm up and strength
    3 rounds
    Duck walk length of gym
    10 air squats
    10 Cossack squat

    Backsquat
    E2MOM x 3
    10 reps @65% 1 RM

    Directly into
    Bulgarian split squat (unweighted)
    10 reps per leg (20 total) x 3
    Rest 1:00 between sets

    WOD
    3 rounds for time
    18 OH single DB lunge 50/35#
    15/10 cal bike

    *8:00 time cap

    *do 2 heats if more than 3 people so everyone can bike

  • Front Squat Strength

    4 Sets Of Front Squat
    Set 1: 3 @65%
    Set 2: 3 @70%
    Set 3: 3 @70%
    Set 4: 3 @70%
    Rest 2min btw sets

  • 1.2.2021 Workout

    20 Minutes Quality:

    Dumbbell Row 7 + 7
    Toes to Post 15
    Power Clean + Push Press + Back Squat + Split Jerk Behind Neck. Climbing @ BW
    Side Crunches 10 + 10 w/ KB

  • OFF-SITE WORKOUT - EMOM Workout

    20min EMOM

    1: 10-15 Push-up to shoulder tap
    2: 30sec Hollow rock
    3: 30sec Handstand hold
    4: 30sec Arch rock
    5: rest

    WARM-UP:

    EMOM 9-12

    1: 45sec Shoulder taps in plank hold
    2: 45sec Downward dog hold
    3: 20sec Handstand hold/shoulder taps in handstand hold

  • 30.1.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Juoksuohjelma, viikko 7, Harjoitus C Workout

    Skaalattu:
    - 50min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti (tai jos spurtti ei onnistu niin tee 5-10x ilmakyykkyä mahdollisimman nopeasti)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Kuntoilija:
    - 55min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti
    - Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.

    Pro:
    - 70min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti
    - Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.