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

  • 14.4.2018 Workout

    For Time:
    42-30-18
    Wall Ball 9/6kg
    Pull Ups
    100 Double Unders after each set.
    15 min Time Cap *

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    Easy Run/Row 3-5min

    3 rds:
    5 Muscle snatch
    5 Ohs
    5 Press (behind neck)

    Mobility:
    overhead / squat

    B.
    "Nancy"

    5 RFT:
    400m Run
    15 OHS (42.5/30kg)

    C.
    Cool down:
    Easy Run/Row 3-5min
    Foam rolling

  • 13.4.2018 Workout

    venyttely/rullailu/huolto

  • 11.4.2018 Workout

    Tempaus veto + tempaus (silmät kiinni)

    7x1+1@50-65%

    Rinnallevedosta kyykkyyn työntö samaan vauhtiin

    6 x 2 @40-60%

  • Maanantai 9.4 Workout

    Midline Conditioning
    Alternating EMOM x 16:
    Odd Minutes – 10 Burpee Box Jump Overs (24/20)
    Even Minutes – :30 Seconds Max Toes to Bar
    Toes to Bar Window is from the 0:00-0:30

  • Maanantai 9.4 Workout

    Grace
    For Time:
    30 Clean and Jerks (135/95)

  • Keskiviikko 11.4 Workout

    Conditioning
    Alternating On the Minute x 14 (7 Rounds):
    Odd – 15/12 Calorie Assault Bike
    Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

  • Kehonhuolto Workout

    Olkapäät, rintaranka, kyljet

  • split jerk 5 x 1 Strength

    5 sets of 1 rep split jerk. Rakenna tiukka, mutta hyvä ykkönen.

  • Strength Strength

    3-3-3-3-3-3-3-3-3-3 of:
    BB Front Squat 65% 1RM (Tempo 33X1)

    Tempo = 3 sec eccentrica, 3 sec pausa in basso, X concentrica esplosiva, 1 sec pausa in alto.