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

  • Bike conditioning Workout

    Ride at 105% of 3 min avarage pace
    5 x 2 min
    1:1 rest

  • HSPU & Chin up Workout

    4 Rounds:
    Strict HSPU (4+4) V.2
    Rest 1min
    C2B chin up/chin up (4+4) V.2
    Rest 1min

    Toistojen 4+4 välissä 30s lepo. Huomio toistoreservi!
    Skaalaa HSPU:u deficittinä boksilta.

  • Pull-ups Workout

    3 Rounds:
    9 Pull-ups
    Rest 1:00
    6 Pull-ups
    Rest :45
    3 Pull-ups
    Rest 2:00 btw rounds
    - Goal is to go unbroken.

  • Snatch Strength

    6 Sets of Squat Snatch
    Set 1: 3 @65%
    Set 2: 3 @65
    Set 3: 3 @65
    Set 4: 3 @65
    Set 5: 2 @75
    Set 6: 1 @80

    • Rest 2-3min btw sets

  • Sunnuntai 7.2. Workout

    Mobility

  • KB carry Workout

    3 Rounds:
    15sec/15sec Mixed carry (Farmers and front rack)
    30sec Rest
    15sec/15sec Mixed carry (Front rack and OH)
    30sec Rest
    15sec/15sec Mixed carry (Farmers and OH)
    60sec Rest

  • Uintia Workout

    Vapaauintia

  • 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)