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

  • Incline bench press Strength

    Vinopenkkipunnerrus
    2x8 & 2x6

  • Wednesday Cool down Workout

    2-3 min light cardio
    2 min couch strech R/L
    1.5 min piriformis strech R/L

  • Wednesday Warm up Workout

    Band Pull Aparts
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 air bike @ easy/mod pace
    20 step back lunges
    10 cossack squats
    10 wb goblet squats
    5 wb shots

  • Nanorosso 09.02.21 Workout

    Amrap 20
    40 cal bike erg
    30 dumbell clean and jerk 24kg
    20 ttb
    10 strict hspu

  • WOD Workout

    3:00 on 1:00 off
    X5 rounds

    20 AKBS 53/35
    15 lateral bar burpees
    AMRAP front squats 125/85

    *score is total front squats done over the 5 rounds

  • Nanorosso 08.02.21 Workout

    Amrap 3'
    21 ohs 35kg
    21 lateral burpees
    Max effort cal bike erg
    3' rest
    Amrap 3'
    18 ohs 40kg
    18 lateral burpees
    Max effort cal bike erg
    3' rest
    Amrap 3'
    15 ohs 45kg
    15 lateral burpees
    Max effort cal bike erg
    3' rest
    Amrap 3'
    12 ohs 50kg
    12 lateral burpees
    Max effort cal bike erg

  • Snatch Strength

    Snatch
    15x Every :20sec - 1 Snatch @60-75%
    10x Every :45sec – 1 Snatch @75-80%
    EMOM 7 - 1 Snatch @80-90%

  • Painonnosto, helmikuu, tempaus Workout

    Lämmittely: Skill Transfer

    A1. Tempaus alle meno räkistä, ponnistus 3 x 3 (65 - 75 %)
    A2. Tempaus veto taskulta + tempaus taskulta 4 x 1 + 3 (65 - 75 %)
    A3. Tempaus polven ylp. + tempaus polven alap. 5 x 2 + 2 (65 - 75 %)
    B. Tempausveto 3 x 3 (85 - 100 %)

  • Turkish get up Workout

    3+3
    2+2
    1+1

    Nosta painoja joka setissä

  • Monday Cool down Workout

    2-3 min light cardio
    2+2 min banded bully strech
    2 min deep squat hold, move weight ankle to ankle every 10s.