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

  • 9.9.2020 Sali Workout

    Lämmittely 2 kierrosta.

    5 vauhtipunnerrus hitaalla laskulla
    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 pystypunnerrus
    5 panda pull nivuselta rive-ote
    5 raakarinnalleveto nivuselta
    5 voimakääntö nivuselta rive-ote
    5 voimakääntö nivuselta kyykkyyn allemenolla rv-ote
    5 korkea rinnalleveto päkiöille
    5 rinnalleveto silmät kiinni

    RIVE PANDA-PULL POLVELTA
    4×3@tanko - 50 rive-% (palautus 2min)

    RINNAN KORKEUDELTA KÄÄNTÖ ETURÄKKIIN 4×3@tanko ->
    (palautus 1-2min)

    1 × RIVE + 2 × RIVE ei lattia kosketusta - 5cm irti lattiasta -
    samaan vauhtiin
    3[1+2]@60, 2[1+2]@65 rive-% (palautus 2min)

    TEMPAUS VALA-ALLEMENO 4×2@kevyt (palautus 2min)

    1 x TE MAVE + 1 x TE-EPÄKÄSVETO 5cm korokkeelta,
    3[1+1]@80, 85 te-% (palautus 3 min)

    Assessori:

    10+10 KULMASOUTU + PUNNERRUS kp/lp, asento
    askelkyykky vapaan käden tuki etumaisesta jalasta
    10 ISTUMAAN NOUSU suorat jalat, kuorma pään yläpuolella
    10m+10m ETENEVÄ OHS ASKELKYYKKY, lintti

  • Onsdag 9/9 2020 Workout

    40min amrap
    X Burpees
    X unbroken Wall balls
    X unbroken Pull ups
    Figure out a number of reps you can sustain during the whole workout. It’s deload week so don’t push yourself to hard. Walk between each exercise and find a nice flow through the workout.

  • OPTIONAL Workout

    3 rounds:

    21 banded pull apart
    15 hollow rock
    9 barbell good morning

  • 3x3 Shoulder press (DELOAD) Strength

    • Rest 2min

  • EMOM 5 (DELOAD) Workout

    1 Squat snatch @60%

  • EMOM 5 (DELOAD) Strength

    2 Power snatches
    - Building

  • Fredag 4/8 2020 Workout

    E90S for 15min:
    C&J x3 @ light weight
    All reps TnG
    +
    Dead Lift 1-1-1+
    Start @ moderate weight and add weight every set. Last set is an amrap with 1as a minimum

  • Midline (DELOAD) Workout

    For quality:
    30 Weighted sit-ups
    40 Barbell good mornings
    50 Mountain climbers

  • Squat Clean (DELOAD) Strength

    On the Minute x 3 – 3-Position Squat Clean (60%)
    Rest 1min
    On the Minute x 3 – 2-Position Squat Clean (65%)
    Rest 1min
    On the Minute x 6 – 1 Squat Clean (Climbing)

  • Onsdag 2/9 2020 Workout

    For time
    15 CTB
    400m run
    15 OHS 50/35kg
    800m run
    15 OHS 50/35kg
    400m run
    15 CTB