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

  • VKO6 Treeni 2B Workout

    Aikaa vastaan:
    10 kierrosta
    6 raakatempaus (40/30kg)
    6 burpee yli tangon

    AIkaraja: 15min

  • VKO6 Treeni 2A Strength

    3 x
    3 etukyykkyä + 5 takakyykkyä.

    *Paino noin 75% etukyykyn ykkösmaksimista
    *ensin tehdään etukyykyt ja heti perään takakyykyt, tanko vaan käy telineessä, jotta voidaan vaihtaa otetta.
    
*sarjojen väliin 2-3 minuuttia lepoa

  • 9.2.2021 Workout

    KEHONHUOLTOVIIKKO

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    4 rounds of:
    Jump Rope, 1 min
    Handstand Walk Practice, 2 mins
    max rep Sandbag Ground-to-Boxes, pick load, 3 mins

    Handstand Walk Practice or Handstand Hold Practice

    Goal:
    Complete at an RPE of 6-7 (roughly 70%).

    C,
    Banded Lat Stretch, 60 secs/side
    Pec Stretch, 60 secs/side
    Pigeon Stretch, 60 secs/side
    Sprinter Stretch, 60 secs/side
    Samson Stretch, 60 secs/side
    Downward Dog, 1 min

  • Hang clean emom 12 Strength

    12 min emom
    Min 0-3 (4 sarjaa): 3 reps
    Min 4-7: 2 reps
    Min 8-11: 1 rep

    Painoa nostaen

  • MAYFLY PRO TRACK Workout

    For quality:
    50 Bike Erg Calories
    Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
    10 L/10 R Lateral Med Ball Throws, pick load
    10 L/10 R Single Arm Kettlebell Front Rack Reverse Lunge + Press, pick load
    50 Bike Erg Calories
    Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
    30 Russian Twists, pick load
    10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
    50 Bike Erg Calories
    Single Arm Bottoms-up Kettlebell Carry, pick load, L 30m/R 30m
    15 L/15 R Crossbody Muscle Snatches, pick load
    10 L/10 R Single Arm Kettlebell Front Rack Lateral Lunges, pick load

    Goal:
    Complete at an RPE of 6-7 (roughly 70%).

  • VKO6 Treeni 1C Workout

    3 kierrosta
    10/10 DB external rotation
    10/10 single arm DB floor press
    10 hollow rocks

  • VKO6 Treeni 1B Strength

    Leuanvedot ja pressit

    EMOM10

    Vuorominuutein
    4 leuanvetoa
    4 pystypunnerrusta

    *Leuanvedoissa voi olla lisäpainoa,
    Sarjoissa saisi olla noin 2 toistoa varaa.
    *molempia viisi sarjaa

  • VKO6 Treeni 1A Workout

    Työntötekniikkaa

Etsi päivän raskas paino kompleksiin:

    1 raaka rinnalleveto
    1 rinnalleveto kyykkyyn riipusta
    1 ylöstyöntö saksiin

    • Perään - Ota 10-20% painosta pois ja tee:

    EMOM8
    1 raaka rinnalleveto + 1 ylöstyöntö saksiin

  • Core Shoulder Carry Workout

    x min Continues effort (choose between 10min...15min)

    30m Filly Carry
    12 Alternating Oblique Raises
    8 Ring Rows (Hold 1sec at the top)
    30m Filly Carry
    4 Strict Toes to Rings
    2 (Hallow Body) Wall Walks