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

    2-3 rounds:
    10m 4-Step Walk video
    10m Inchworm
    10m Squat Jump
    10m Lizard Walk
    10 Kipping Swings video

    Thoracic Flow video and 5+5+5 Wall Squat video

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    EMOM x6

    8-15 TTB

    RPE 3 to 4

  • Ma 23.12.2019 Kyykky Strength

    Kyykky 5x65%, 3x75%, 1x85%
    Kyykky eri leveyksillä 3x8x40-60%
    Pystypunnerrus 5x5
    QuadBlast 1 kierros (hypyt amrap)

  • Weightlifting strength Strength

    • 10 Min EMOM of:
    BB Power Snatch + Squat Snatch (1+1) reps
    Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

  • Assault bike intevals Workout

    10 rounds :
    30s HARD
    60s EASY

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) Wall Walk + 20 Wall Facing Shoulder Taps
    2) L-Hang, max time

    Overall RPE 4

  • Mobility WOD Workout

    Mobility WOD kehittää liikkuvuutta ja toimii erinomaisena kehonhuoltotuntina.
    Tunnilla hyödynnetään rullia, palloja ja muita apuvälineitä kehon mobbailuun, lisäksi käytetään staattisia ja dynaamisia täsmävenytyksiä avaamaan ja helpottamaan kehon jännitystiloja.

    Tänään aiheena hengitys ja rentoutus hyödyntäen ROMWOD metodia.

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    Cumulate 3min of Active/Passive Hang

    Thoracic Flow video

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    1-3 rounds, rest as needed:

    1) 10-20 Landmine Twist video
    2) 60sec Wall-Sit video

    RPE 3 to 4

  • Fredag 20/12 2019 Workout

    3 rounds
    Back squat x5
    Rest 1min
    Strict pull ups xMax
    Rest 1-2min
    +
    Partner WOD
    15min amrap
    10 DB thrusters
    10 ball slams
    250/200m row
    Alternate exercise