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

  • WOD Workout

    AMRAP 7 mins
    7 DB Power Cleans@ 22,5/15kg
    7 DB Thrusters

    level 2 : 15/10kg
    goal: 5+ rounds

  • Strict Gymnastics Workout

    Strict gymnastics (20 mins)
    Weighted pull up and weighted ring dip
    - build up in 5 sets to the heaviest triple of the day in each movement
    - use vest or kettlebell
    - do it in superset

  • 27.3.2019 Masters SM Workout

    Rive + työntö, aloituspaino + 5 x (1+1)@75%

    Tempaus, aloituspaino + 5 x 1@75%

    Stoppi pohjassa takakyykky 3x3@70%

  • Penan rinnallevedot Strength

    2x5x60%, 2x4x70%, 2x3x80%. Lisää painoja viikottain.

  • Weightlifting Strength

    CNJ MAX
    Clean pull 5x2
    Pendly row 5x4
    Heavy weights

  • 27.3.2019 Session one Workout

    Row 8km for time

  • Skill training Workout

    HS-walk 2-3 sets:

    • 10m for speed or Obstacle course

  • Strength Strength

    Tempo strict press (15 mins )
    - 5x5 reps
    - increasing weight
    - keep good form with lowerback !
    tempo 30X0 ( 3 sec down , no rest at the bottom , fast up , no rest on top)

  • Pe 22.3.2019 Maastaveto Strength

    (Rapu 4 kierrosta, 2 etup/ 2 takap)

    Maastaveto 2x5 (80-90% viime viikon raudasta)

    Stoppi-vedot 3x6, vähennä noin 20-30% normivedosta. Vedä 10cm, pidä 3s stoppi, ja vedä ylös normaalisti

    Etukyykky 3x4

    Salkkunostot 3x6-10/puoli

    (Tempaus käsipainolla 10min AMRAP)

  • 19.3.2019 Workout

    4-5 sets of 3-8 rMU

    Rest as needed. Focus on quality!

    OPTIONAL PREP FOR OPEN:

    For time:

    • 15-10-5 Devils press 50/35lbs
    • 30-20-10 C2b

    If you don't do prep for Open:

    For 60mins:

    • 500/450 m row
    • Rest 60s btw every interval. Go aerobic pace!