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

  • 17.5.2019 Etukyykky Workout

    Etukyykky 4x4@90%

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

  • 15.5.2019 Masters EM Workout

    Takakyykky 3x2@90%

    Ylikorkea Tempaus veto 3x2@50-60%

    Tempaus 2@75%, 2@80%, 3x1@85%

    Työntö 2@75%, 2@80%, 3x1@85% (pukit/telineet)

    Te-Veto 2x3@100%, 2x2@105%

  • Skill Strength

    Skill (15 mins)
    KB Windmill
    - technique without weight
    - KB only lower hand
    - KB only upper hand
    - KB in both hands

    Do 2x 8/8reps with each level, adjust weight accordingly

  • Måndag 13/5 2019 Workout

    For time
    Buy in:
    1600m run
    5 rounds of
    5 Push press 50/35kg
    10 Pull ups
    30 Du
    Cash out:
    1600m run

  • Squat Therapy Workout

    2 Sets: :30-:60s Back Squat Hold (60/42.5kg)

  • Tempo Back squat Workout

    "De-load Week"

    Tempo Back Squat
    7 Sets of 1 Tempo Squat*
    *7s down, 3s pause in bottom.

    1. 58%
    2. 60%
    3. 62%
    4. 64%
    5. 66%
    6. 68%
    7. 70%

  • 10.5. Perjantai Workout

    Mobility/ Open gym

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM x10

    1) 15/12cal Airbike
    2) 1-2 Rope Climb

    Overall RPE 3-4

  • 11.5.2019 Masters EM Workout

    Takakyykky 5 x 1 @90%

    Tempaus, aloituspaino (15 minuuttia)

    Työntö, aloituspaino (15 minuuttia)

    Te veto 3x3@100%

  • King Kong Workout

    3 rounds:
    1 deadlift(455lb)
    2 muscle ups
    3 squat cleans (250lb)
    4 HSPU

    • 5:05 (1 minute PR) *video attached