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

  • 3.12.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Endurance WOD Workout

    Every 12 minutes x 3 sets:
    60/50 cal row
    40 box jump overs
    30 single DB shoulder to overhead
    20 pistol squats
    10 pull ups

  • EASY: T2B technique Workout

    T2B: E75s x8
    2 kip swing + 4-6 k2e
    OR
    5-10 t2r + 13-23s ub active hang (keep lats and midline active = hollow body position)

  • Chest to bar Workout

    Chest to bar

    5-4-4-2-1
    - strict
    -rest as needed

  • Lauantai 3.12.22. Workout

    Warm Up
    3 rounds
    15/12 calories rowing
    10 glute bridges
    20 band pull aparts
    10+10 single leg rdl

    Metcon
    Rowing Progression Week 1
    1500m row @1-2 sec faster than 5km pr pace
    rest 1 min
    250m row @1-2 sec faster than 2k pr pace (tää on karkeasti n.9-10 sek hitaampi mitä soudat tos yläpuolella) Minun tehot 1.46 ja 1.37. / 500m
    rest 30s
    250m row @1-2 sec faster than 2k pr pace
    rest 2 min
    1000m row @1-2 sec faster than 5km pr pace
    rest 45s
    250m row @1-2 sec faster than 2k pr pace
    rest 45ss
    250m row @1-2 sec faster than 2k pr pace

    Accessory Work
    3x12/12 back rack reverse lunges
    3x12 barbell bent over row
    3x1:00 plank + 25+25m suitcase carrying
    rest as needed

  • BARBELL KLUBBEN 24.11.2022 Workout

    1a) thruster 3x5
    1b) push jerk 3x5
    1c) työntö saks. 3x5
    2) Työntö 3x60%, 2x70%x4x1x80%
    3) rive + raakatyöntö 5x(2+2)x65%
    4a) EK 3x5x75%
    4b) hyppypunnerrus 3x6
    4c) borshovin loikat 3x10m

  • Hang squat cleand Strength

    1) Hang squat clean 8x2x70%

  • EASY: Monostructurals & Heavy Implements Workout

    90s on 90s off x4
    Alternate between a & b
    a) 15/12 cal row (TC: 60s) + amrap double kb devil's press
    b) 6x shuttle run (7,5m) & burpee / up & down (TC: 60s) + amrap double db thruster

  • Accessories Workout

    3 rounds for quality:
    30s Ring Support Hold (accumulate)
    10 Scapular Pull-ups + 20-30sec Active Hang
    20 Banded Tricep Push Downs

  • Perjantai 2.12.22. Workout

    Warm Up
    2 rounds
    1.5 min rowing / ski
    1.5 min air bike / run
    10+10 suitcase deadlifts
    10+10 single arm bench press

    Strenght
    Deadlifts 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
    Bench press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

    Metcon
    4 rounds
    20/25 calories air bike (masters 16/20)
    10 sandbag squats @35/45-55kg (bear hug hold)
    rest 1.5 min bwn rounds. Dond start all out, yritä malttaa vähän alussa ja kuitenkin reippaalla asenteella mene.
    time target is sub 2 minutes on each round.

    Accessory
    2-3x 15 db bench press
    2-3x10-15 ghd back extensions
    2-3 x 10-15 weighted sit ups
    rest as needed.

    Cool down
    2-3 min light cardio
    20-30 sek per venytys
    rinta/ojentajat/etureidet/pohkeet