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

  • PK-treeni C. Uinti Workout

    100m uiden alkuverryttely

    4x100m (2 ensimmäistä: 50m potkuja + 50m uiden, 2 viimeistä kokonaan uiden)

    15x50m (ensimmäiset 5x50m kokonaan potkien, toiset 5x50m uiden, viimeiset 5x50m: 12,5m KOVAA uiden + 37,5m kevyesti uiden)

    100m loppuverryttely (sisältäen 25m sukellusta)

    Uida voi myös omaan tahtiin, yhteensä n. 20-30 min

  • PK-treeni-info viikko 4. Workout

    PK-treenit toteutetaan omalla ajalla salilla tapahtuvan voimatreenin lisäksi.

    On hyvä, jos tällä viikolla pystyt suorittamaan 3 PK-treeniä.
    Peruskuntotreeneissä sykkeet saa pysyä matalina. Treenit saa tehdä kokonaan mukavuusalueella. Sykemittarin lisäksi mittarina voi käyttää sitä, että PK-treenin aikana pitää pystyä puhumaan. Älä tee liian kovaa! :)

  • OTM for 12 minutes & Tabata Workout

    Perform the following on every minute for 12 minutes:
    Air Squat 5 reps
    Push Up 3 reps
    Burpees 5 reps
    Stay the rest of the minute in plank postition.

    Finish off with Tabata: KB swing (AHAP) and/or shuttle run.

  • Bouncy House Workout

    "Bouncy House"

    AMRAP 4
    3 Rounds of
    12 Deadlift
    9 Hang Power Clean
    6 Jerks @42,5kg
    Time remaining: Max Cal Assault Bike

    rest 4

    AMRAP 4
    2 Rounds of
    12 Deadlift
    9 Hang Power Clean
    6 Jerks @60kg
    Time remaining: Max Cal Assault Bike

    rest 4

    AMRAP 4
    1 Rounds of
    12 Deadlift
    9 Hang Power Clean
    6 Jerks @70kg
    Time remaining: Max Cal Assault Bike

  • All in Workout

    3 times to hit the fastest time

    10 Hang Power Cleans @40%
    20 Wall Balls

  • 20 min AMRAP ( gymnastics) Workout

    2 ring muscle ups
    4 deficit hand stand push ups
    6 toes to bar

  • GHD sit-ups and squat cleans Workout

    Complete as many rounds as possible in 10 minutes of:

  • banded back squat Strength

    3 RM banded

  • Wod 12092016 Workout

    Emom 16 min of:
    - Odd min (increase 1 rep): 1 Full Snatch @ 75% RM.
    - Even min (decrease 3 reps): 27 wall ball shots 9/6 kgs.

  • LaurenFisher 1 - Strength Workout

    WEIGHTLIFTING PROGRAM: NO MISSES!!
    1. front squat: 3, 2, 1, 1, 1, 1, 1 (record this weight)
    2. Pwr snatch+snatch balance no dip+snatch: 1+1+1 x 5 sets
    3. snatch: 1, 1, 1, 1, 1……no misses, go how you feel
    4. 5 sets x 3 reps - snatch high pulls: (this is like elbows high and outside with the Burgener warm up, but taken from the floor. do not forget to finish with a high chest while driving then pulling bar up under the chin keeping elbows high and outside!!)
    5. back extensions: 10, 8, 6….use weight if you can….not much
    6. 100 ab mat setups using a weight behind the head while sitting up.
    7. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!!