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

  • Accessory cycle 1 (1/6 & week 1) Workout

    Accessory work for quads, buttocks and tights.

    For quality:

    Glute Bridge 3x8-10
    Banded Good Morning 3x15-20
    Cossak Squats 3x8 per leg

    Start smaller weights and build up trough weeks 1-8.

  • 1.2.2020 Sali Workout

    Eilinen

  • Endurance Workout

    • 12 Min E2MOM of:
    Ogni 2:00 x 6 sets:
    Row 1:00 @ max Kcal

  • 50 burpee for time Workout

    50 burpee for time

  • Endurance Workout

    • 4 Interval of:
    Run 800 m @ > 90% MHR
    1:1 rest each interval

  • Henkeli 030120 Strength

    1. 3x3 clean pull (hermottava, tavoitteena hakea tuntumaa vetolinjaan ja terävyyttä jalkoihin. sopiva kuorma on sun conplexin tavoterautaa vähän pienempi kuorma. Päätreeni on siis nostokomplexi, älä hevostele tässä)

    2. 5x squat clean+front squat + hang squat clean. (5 kovaa nostoa. tavoitteena säilyttää hyvä hermotettu veto myös complexissa.)

    3. 5x 10s max assault sprint/2min rest

    4. 3 rds:

    5. 7-9 landmine press

    6. 7-9 kulmasoutu käsipainolla
      Mark your hang Clean weights here 👇🏻

  • Weightlifting strength Strength

    • 1-1-1-1 of:
    BB Squat Snatch
    1RM
    Poi con il 90% 1RM fai altre 3 serie.

  • Henkeli 040120 Workout

    La: skilli/aerobiapäivä

    Optional: Bar muscle up skills: (use 10-15min)
    - kippiliike
    - hip to bar
    - bar muscle up setit kuminauha-avustuksella
    - bar muscle up setit ilman kuminauha-avustusta

    45 min for quality:..
    1-2 rope climbs

    20 cal ski

    10m:
    karhukävely

    rapukävely

    tipukävel

    possukävely (konttaus polvet 1cm irti lattiasta, kuvittele lantion päälle vesilasi)

    mittarimato

    5+5m punnerrusasennossa pyörähdys ympäri t-kierrolla

    spiderman

    -20 cal bike
    -1-2 rope climb
    -corework of your choice
    -20cal row
    -mobility of your choice

  • Gymnastic Metcon Workout

    • 30/20 reps for time of:
    Bar Muscle Ups

  • 18.1.2020 Masters SM Workout

    Eilinen