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

  • 28.3.2020 terassitreeni with Elisa Workout

    21-15-9

    Db snatch
    OHS

  • Lappset WOD 25 Workout

    For quality

    3-5 rounds

    6 dips
    12 air squat

  • Pe 27.3.2020 Kisa penkki + kyykky Strength

    Penkki 3x2x85%
    Kyykky 3x3x80%
    Penkki 5x75%
    Ojentajat otsalta 5x8

  • 12min AMRAP Workout

    12min amrap

    10+10 walking lunges with plate overhead 20/15kg
    10 burpees on a plate (ei tarvitse mennä alas asti, eli riittää kun hyppäät punnerrusasentoon.
    10+10 russian twists with plate 20/15kg

  • ADDITIONAL HOME WORKOUT Workout

    WARM-UP

    3 rounds:
    5 Kangaroo Squat
    5 Russian Push-Up video
    10 Hollow Rock
    10 Arch Rock video

    Gymnastics Shoulder Flow video

    CONDITIONING

    “Deck of Cards, bodyweight version”

    This is a 52min workout. Flip a card from the deck on the minute and do the number of reps with wanted movement. Rest the remaining time from that minute.

    Spades: Burpee
    Hearts: Split Jumps + Jumping Jacks
    Clubs: Air Squat +  Sit-Up 
    Diamonds: Mountain Climber + Back Extension 

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14

    Tailoring Options:

    Jacks, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.

    COOL DOWN

    Thoracic Flow video

  • 27.3.2020 Sali Workout

    Lämppä:
    3KRS
    15 Kuminauha maastaveto
    15 Facepull
    10 Lapapunnerrus
    15 Takakyykky
    20 deadbug

    Työntöveto taskuilta (pukit) 6x2x100-120% (maastavedosta)

    Raakarinnelleveto + etukyykky (kiinni otto ekalla 45 ja tokalla 90 kulmaan josta suoraan kyykkyyn, ei ojennusta välissä)

    7 x (1+1)65-80%

    Saksiin työntö, tolpilta/pukeilta täyteen pituuteen
    6 x 2 x 65-75%

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    100 KBS @24/16kg
    Every 30sec→ 3 Burpee

    RPE 4

    Tailoring Options:
    Decrease the rep scheme to 75 or 50

  • Cool down 25/3/20 Workout

    Cool down:
    10min Jogging

    Mobility:
    1min/side
    -Lower back roll
    -Glute roll
    -Hamstring roll
    -Calf roll
    -Quad roll

  • Warm up 25/3/20 Workout

    Warm up:
    Perfect warm up(video from gym's library)

    Mobility:
    1min/side
    -Hamstring roll
    -Quad roll
    -Wall forearm roll
    -Rotator smash

  • Fredag 13/3 2020 Workout

    E2M for 16min
    Hang snatch x3
    +
    14min amrap
    10 DL 80/60kg
    12 SA DB push press(6each arm)
    14 alternating step ups