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

  • VKO1 Treeni 2A Strength

    Takakyykky
    2 kierrosta: (6 kyykkysarjaa)
    1. 4 takakyykkyä @65%
    2. 3 takakyykkyä @75%
    3. 2 takakyykkyä @85%

    *Sarjat kolmen minuutin välein, ensimmäisen kakkosen jälkeen kevennetään painoa ja tehdään kierros uudestaan alkaen nelosesta.
    *Prosentit suuntaa antavia, lasketaan ykkösmaksimista. Toistot tulee olla kuitenkin hyvin liikkuvia.

  • Bänkfredag Strength

    A: Bench press 8x3 Amrap sista setet rpe8
    B1: Db Shoulder flys 2set
    B2: Banded triceps extensions 2set
    C: WP Shoulder raise 2set

  • Ball and walk Workout

    40kg mb olan yli 10 krt
    40m farmers walk 32kg kb
    5 rounds

  • Weighted chin-up 6x4 Strength

    Weighted chin-ups 6x4

  • Endurance WOD Workout

    5 rounds:
    12 med ball cleans 9/6 kg
    500 m ski
    12 push ups
    500 m row
    2 min rest

  • 14.1.2020 Workout

    Lepo.

    Deload viikko alkaa. 30.1 Lepikälle kisoihin nostamaan.

  • Aerobic work + gymnastics + strength Strength

    AM: 40 min
    60 s. run/60 s. walk
    5.45 km, 7.22 min/km
    HR 128/158

    PM: 155 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 10x1

    2.Squats
    A. Back squat
    8x65 % - 59 kg
    8x70 % - 63 kg
    6x80 % - 72 kg
    6x85 % 72 kg

    B. Front squat
    1x5x70 % - 56 kg
    2x5x75 % - 56 kg

    3.Bench press
    5x5x70 %
    New set every 3 minutes
    - 40 kg

    4.Accessory
    A. Tabata shoulder press/bicep curl - 12/14 reps, 13 kg barbell

    B. 50 AMSU

  • Rest day Workout

    Rest day

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + conditioning Strength

    105 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - BCTB x 20

    2.WL
    A. Cleans from the blocks > hang clean
    4x2x85-90 % / "0-0.5 reps in the tank"
    New set every 3 minutes
    - 57.5 60 60 60 kg

    B. Clean pulls
    - Not done

    C. Split jerk
    - Not done

    3.Conditioning
    Barbell cycling efficiency:
    21-15-12-9-6-3
    Thruster 25 kg > 20 kg
    Power snatch 25 kg > 20 kg
    Unbroken sets, rest as needed between sets!
    Total time: 13.27, all sets unbroken

    4.Core and shoulder health
    - Not done