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

  • 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

  • 19.12.2019 Workout

    Basic Endurance 75 min

    Ski 10min
    5 Ring MU
    10 HSPU
    30 pistols Alt.
    Bike 10 min
    100m One arm over head walk 32,5/22,5kg (change after 50m)
    8 Tng Box Jumps 30/24"
    Row 10 Min (without straps)
    5 Narrow Grip OHS, Moderate weight
    20 weighted Sit ups

  • Deadlift Strength

    Deadlift 3 x 1
    Rest 3-5 min between reps

  • Perjantai 20.12. Workout

    Rästi

  • Bench press Strength

    Bench press 3 x 1

  • WOD 16/12/19 Workout

    “Body Slam”

    On the 4:00 x 5 Rounds:

    25 AbMat Sit-ups

    15 D Balls 60/40

    5 Push Press 60/40

  • Rush Workout

    A/
    12 BMU/Jumping MU/C2B
    12 DL 70/45kg
    9 BMU/Jumping MU/C2B
    9 Hang PC 70/45kg
    6 BMU/Jumping MU/C2B
    6 STOH 70/45kg

    TC: 12 mins

    B/4 rounds for time
    15 Cal Row
    14 DB sqt snatch @22,5/15kg
    15 T2B

    TC: 20 mins