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

  • 11.2.2020 Strength

    Deadlift

    5x11@65-75%

    SO 3:00

  • 10min alkavalla minuutilla Workout

    10min alkavalla minuutilla
    1. 30 venäläinen kahvakuulaswingi
    2. 15 maljakyykky käsipainolla

  • Monday metcon Workout

    Gwen:

    Clean & Jerk

    15-12-9 reps

    Rx= Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

    Scaled if needed!

  • Weighted chin ups Strength

    3 sets of 6-8 reps. (vastaote)
    Rest 2-3 mins.

  • Skills EMOMS Workout

    Skills EMOM

    8 min EMOM:

    Odd: 1-3 MU / 3-7 strict (banded) C2B or pull up
    Even: 7 thrusters, 30 kg / 40 kg

    and another

    8 min EMOM

    Odd: 1-3 Bar MU / 5 ring dips
    Even: 8-12 bar over burpees

  • For quality ~20min: Workout

    1) 10m dragon squat
    2) 10-15 weighted sit up
    3) 10 kip swing + 10-20s active hang
    4) 6 KB row (tempo 40X4)
    5) 10-20 cals on machine

  • 3 rds for time Workout

    3 rds for time
    12 single arm DB DL (6/6)
    12 alternating hang DB snatches (6/6)
    12 kipping pull-ups

    L1: 20/15kgs // normal kipping pull-up
    L2: 25/17,5kgs // C2B

    TC: 11 min

  • Warm up Workout

    6-8 min speed ladder drills

    10 minutes for Snatch/Clean&Jerk practises with stick. Different parts of lifts. (ohjattua keppijumppaa)

  • Back Squat EMOM 3 x 5 sets Strength

    Every 3 minutes Back Squat (25-27 min tähän)

    2 reps: V2-V1
    2 reps: V1
    1 rep: V1
    1 rep: V*
    1 rep: V*

    -otetaan näihinkin spotterit messiin ja maltetaan vielä jättää pikkasen varoja koska ensi viikolla testaillaan 1RM.

  • 20min alkavalla 4 minuutilla Workout

    20min alkavalla 4 minuutilla

    2min soutu/hiihto/pyörä
    30 venäläinen kahvakuulaswingi