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

  • WARM-UP Workout

    3-4 rounds:
    15-30 DU
    9 KB Deadlift
    7 KBS
    5 Goblet Squat
    3 Pull-Up

    Thoracic Flow video

  • ADDITIONAL BODYWEIGHT HOME WORKOUT Workout

    WARM-UP

    5-10min jog/run. Get some side steps, high knees, heels to bum etc.

    Perfect Stretch video

    CONDITIONING 

    Run 75sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

    This can be done with a rower or other machine as well. With the same principles.

    Or Run 5k for time (RPE 5), if you have not done that yet.

    HARDCORE version:

    Run 10x600m, 90sec rest between

    Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

    COOL DOWN

    5min jog with nose breathing only.

  • Joken voimaohjelma kevyt penkki Workout

    Soutu
    1000m vauhti alle 2min/500m
    Penkki
    5x
    5x
    5x
    5x
    Dippi
    3x5
    0, 10, 15kg lisäpainot
    Kapea penkki pysäytyksellä ja nopea ylös
    3x5
    50kg

  • COOL DOWN Workout

    Gymnastics Shoulder Flow video

  • Optional Gymnastics by Erik, Day 2 Workout

    Day 2
    Core strength

    10-9-8-7-6
    1) tuck ups video
    2) V-ups
    3) hollow rocks
    4) hollow hold (seconds)

    -Reps decrease after each round, 5 rounds in total

    -Rest 1 minute between rounds

    -This one is a quick ab burner but remember, quality first!

  • Lämmittely Workout

    3 kierrosta

    20m päkiäkävely
    10m askelkyykykävely
    20m pakarajuoksu
    10 hyvää huomenta
    20m polvennostojuoksu
    10 kulmasoutu

  • Snatch Complex Workout

    3 Sets of:

    2x Hang Power Snatch
    + 2x Hang Squat Snatch (3x2+2)

  • 16.3.2020 Sali Workout

    Lämpö
    3krs.
    10+10 Pull apart
    15 KB Swing
    10 Back Squat
    20 deadbug

    Kyykkyyn työntö 5x2x50-65%

    Rive + etukyykkyy + työntö

    7 x (1+2+1)x75-85%

    Valakyykky

    4x2x85%
    3x1x95%

  • Takomo Gymnastics Workout

    A.) HS walk progressions

    B.) 4 rds for quality
    5-8 reps Strict ring pull-ups (partner assisted)
    15-20 sec Ring support hold
    8-10 sec hollow + 8-10 hollow rocks + 8-10 V-ups
    rest as needed between

  • Conditioning Workout

    0:00-10:00
    4-5 Rounds of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    20 DU

    10:00-20:00
    3-4 Rounds of:
    5 Devils press 2x15/10kg
    10cal Row
    15 Abmat sit-ups
    20m Double KB OH carry 2x24/16kg

    20:00-30:00
    4-5 Rounds of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    20 DU

    30:00-40:00
    3-4 Rounds of:
    5 Devils press 2x15/10kg
    10cal Row
    15 Abmat sit-ups
    20m Double KB OH carry 2x24/16kg