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

  • 15.8.2019 Sali Workout

    Eilinen/

    Lepo

  • 8/13/19 Workout

    Warm up(8)
    10 heels to rear
    10 active dive bombers
    10 active spiderman

    10 heels to rear
    10 down dog with foot pedal
    10 active samson

    10 heels to rear
    10 walking heel grab
    10 inchworm

    Mobility(4)
    1:00 min elevated child's pose
    0:30 chest stretch per

    Workout(20)
    6rds
    4 hand release deadlift 135/95-challenge up-185/125
    8 ring row/strict pull ups-challenge up-strict chest to bar-use rings if you wish..
    16 cal row

    Opt(12)
    Iso-core
    4 giant sets of
    10 db kneeling strict press
    10 hammer curls
    10 tricep overhead ext
    10 kneeling crunch per side

    4x1 clean
    5x5 hollow rock
    5x100m hill sprint

    Finisher
    30 t-raise
    :30 chest opener
    1:00 plank
    1:00 min hamstring stretch

  • Road Cycling Workout

    Go for a road cycle ride. Post experiences, e.g. Distance, time, calories, speed, route, etc., to comments.

  • Strength Strength

    Power snatch+squat snatch
    Back squat 5x5

  • WOD Workout

    For Time
    10-15-20-25 Reps of:
    Cal row
    USA KBS(24/16 kg)

    TC: 10 min.

  • Måndag 12/8 2019 Workout

    3min amrap:
    Macho Man 50/35kg
    Rest 3:00
    3min amrap:
    Macho Man 60/40kg
    Rest 3:00
    3min amrap:
    Macho Man 70/45kg
    *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

  • Skill Strength

    Floor press 4x10
    Pistol 4x6-6

  • On Ramp 1/8 Workout

    Air Squat
    Front Squat

    Burpee
    Sit-up

    6min AMRAP
    12 Air squats
    10 Sit-ups
    8 Burpees

  • 9.8.2019 Sali Workout

    Lämmittely:

    3 kierrosta
    10m kuminauha käveky eteenpäin
    10m kuminauha kävely taaksepäin
    5 polvet rintaan hyppyä
    10 punnerrusta

    Raakarive

    Nousu 3 Max (drop n`go)

    Thruster 1RM

    Kuntopiiri 25 minuuttia.
    5-10 leukaa
    5-10 dippiä
    20 istumaan nousua
    20 reverse hyper
    5 boksihyppy
    10 kahvakuula/käsipaino maastaveto

  • Pe 2.8.2019 Sali: Maastaveto Strength

    Maastaveto 4x6x75%

    Pukkiveto 4x6-8 (tanko polven alapuolella)

    Vatsarutistukset 100-200 toistoa