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

  • Squat snatch Strength

    6 x Every 2min
    3 Squat snatches @65-70%

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 30sec Wall Sit (load anyhow) video
    2) 8-16 Strict Crossover TTB video

    RPE 3 to 4

  • 12.2.2020 Sali Workout

    Työntö, pukeilta/tolpilta

    2x70%, 2x75%, 2x80%, 2x1x85%, 2x1x90%, 1x80%

    Rive puolesta reidestä (2RM)

    1x70%, 1x2x75%, 1x2x80%, 1x2x85%, 1x2x90%, 3 x 2 x max

    Työntö raaka + sax, niskasta, ylhäällä 2 sek. pito

    7 x (1+1)x70-85%

  • Warm up Workout

    A. (8min.)
    45s. Row/Ab - Walk out + Push ups
    45s. Row/Ab - Tempo Ring row (3s.+3s.)
    45s. Row/Ab - Hollow + Arch
    45s.: Row/Ab - Active shoulders x2

    • Mobility: (4min.)

    • shoulders/chest/Lats (w/ band)

    • Work on/warm up: (6min.)
      HS-Walk / Pull up / C2B / MU

  • 13/02/20 Workout

    WOD
    21-15-9 reps for time of:
    Snatch 60/40
    Hand stand push ups

  • EASYWOD 24012020 Strength

    -Ilmakyykkytekniikka harjoittelua.

    -Valakyykkytekniikka + kevyellä painolla 3 x 5

    -Käsilläseisontapunnerrus boxilla - tekniikka

  • Pe 7.2.2020 Sali: Maastaveto Strength

    Pendlay Row 4x8
    Maastaveto 3x5x75%
    Pystypunnerrus 5x10
    Vatsarutistukset 100 toistoa

  • 2/11/20 Workout

    Warm up(10)
    10 jax
    10 body builders
    10 plyo jumps
    10 plank taps
    10 walking front kicks
    10 shuttle runs or 100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 samson stretch

    PWR(15)
    4 back squats on the 2:00 min for 10 mins

    WRK(18)
    6/4/2:00 mins on 1:00 min off
    6 rounds/4 movements/2:00 mins of work 1:00 min rest
    15/12 cal row
    12 sit ups or ghdsu
    9 wallballs 16/12 or 20/14
    6/4 pull ups(your choice)or 4 ring muscle ups

    Opt(15)
    3:00 min run/2:00 min walk x3

    Finisher
    50 round the world
    1:00 min quad stretch

  • Takomo Gymnastics Workout

    A.) HS walk practise
    -shoulder shrugs
    -shoulder taps wall/box
    -HS walk

    B.) 12 min for quality (max 4 rds)
    Double unders 40 sec
    rest 20 sec
    Pistol squats non alternating 5/5
    rest 20 sec
    Scapular pull-ups 10 reps (2 sec pause)
    rest 20 sec
    30 sec hollow hold
    rest 20 sec

  • Back squat 8,6,4 Strength

    Back squat
    1x8
    1x6
    1x4