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

  • Punttitunti, sekajako toukokuu, viikko 1. Penkki ja kyykky Strength

    Penkkipunnerrus 6 x 2 toistoa

    Ensimmäisellä viikolla 6 sarjaa x 2 toistoa 5 kg korotuksilla. Arvioi 2 RM ja laske siitä alaspäin 5 kg tiputuksilla 6 sarjaa. Arvioi kuormat vähän alakanttiin 2 RM tuloksesta.

    Esim. 2 RM 105 kg, jolloin sarjapainot 75 kg, 80 kg, 85 kg, 90 kg, 95 kg ja 100 kg.

    Etukyykky pyramidi
    3 kierrosta
    6 - 3 - 1 ( sarjojen välissä 1 - 2 min palautus)

    Kierrosten välissä 3 - 5 min palautus

    Ekalla kierroksella vara 3, tokalla kierroksella vara 2 ja kolmannella kierroksella vara 1.

  • Tiistai 2.6. Workout

    Mobility

  • Extra Credit 01-06-2020 Workout

    Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s.

  • Squat snatch doubles Strength

    • 5x2 Squat snatch
    • Rest 2min btw

  • OFF-SITE WORKOUT - Running, speed interval Workout

    OFF-SITE WORKOUT

    Metcon (run)

    4-6 sets of 15m sprint with increasing speed.
    Rest 2:00 min between sets.

    3-5 sets of 5+5+10 meters shuttle run
    Rest 3:00 min between sets.

    2-4 sets of 150m increasing speed.
    Rest 3:00min between sets.

    Harjoituksen tarkoitus on kehittää nopeutta sekä nopeuskestävyyttä.

    WARM-UP:

  • 29.5.2020 Home Workout Workout

    For time:

    Run 100m
    50 Air squats
    Run 200m
    40 Sit ups
    Run 300m
    30 Squat Jumps
    Run 400m
    10 Burpees
    Run 800m

  • Strength Workout

    HSPU progression
    1. hollow push up
    2. pike push up
    3. boksz push up
    4. negative HSPU at wall
    5. HSPU with abmat
    6. wall facing HSPU
    7. deficit HSPU
    - find your level and accumulate 30-40 reps reps in 15 mins

  • Ulkotreeni 9 Workout

    Ulkotreenit
    Warm up
    3 rounds
    200m light run
    10 lunge steps forward
    10 lunge steps backwards
    20 mountain climbers
    10 dynamic squat strech

    Strenght

    Jumping air squat 3x30-50 reps
    rest 2-3 min bwn set (make the last 10 reps burn your legs)
    keep quality and "jumping power makes it harder so control it)

    Accessory Work
    3 rounds
    15-25 american kb swings @16/24kg
    8-12 kb/db snatches (R/L)
    8-12 Reverse lunges (R/L) 1 kb/db or shoulder carry
    rest 2-3 min

    Cool down
    200m light run
    1:00 quad strech (R/L)
    10 dynamic squat strech
    1:00 pigeon pose (R/L)

  • Omatoimi ekstra Workout

    Cool down
    2:00 light cardio
    2:00 couch strech
    10 dynamic squat strech
    1:00 pigeon pose (R/L)

  • CrossFit open 14.4 Workout

    Open 14.4
    60 cal row
    50 TTB
    40 Wall balls
    30 Power clean 61/43kg
    20 Ring MU
    14min time cap