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

  • Skills & Metcon Strength

    Total 90min
    A. WU 3 rounds: 300m row, 30 DU, 10 burpee, mobility
    B. Strength ring dips 4 x 4-3
    C. Skill work
    KPU practice for 20min
    T2B practice for 10min

    D. Metcon
    AMRAP in 4 minutes of:
    10 push press 30kg
    10 pull ups

    rest 4 min, and then

    AMRAP in 4 minutes of:
    10 KBS 24kg (overhead)
    10 push ups

    E. Post WO 1000m row, mobility

  • Fight Gone Bad 2.0 Workout

    Three rounds of:
    Wall-ball, 20 pound ball
    Push press, 20/15 (Reps)
    Box Jump, høj box (Reps)
    Lunges 20/15 (Reps)
    Row (Calories)
    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • Jerk Technique Workout

    10min EMOM
    3 x Jerk
    Heavy but comfortable

  • Row Workout

    Soutua aerobisen kapasiteetin parantamiseksi

  • Olympics Strength

    Total 75min
    A. WU 500m row, 2x20 abs&backs, 2x5 jumps, mobility
    B. Olympics
    BWU
    1. Ylöstyöntö telineeltä nousu 5kg alle alkupainon kakkosia ja ykkösiä

    1. Kyykky 50% 3 60% 3 70% 3 80% 5

    2. Selän kuntoutusliikkeet ja vatsalihasliikkeet, alaselkä ja alavatsa 4 x 15-20kg
      2x15x60kg back extensions
      2x15x8kg KS selän ojennus penkissä
      2x15 puolapuut
      1x15x10kg KB vatsarutistus penkissä
      20 vuorikiipeilijää

  • "Death and the Labyrinth" Workout

    2 min AMRAP x 7rds

    First:
    Run 1 rd.
    C2B x 5
    Push up x 10
    Air squat x 15

    Then remaining time Power cleans (60kg)

  • "Etureppu" Workout

    10 min. EMOM

    1. Unbroken HSPU
    2. DL x 10
    3. UB HSPU
    4. DL x 8
    5. UB HSPU
    6. DL x 6
    7. UB HSPU
    8. DL x 4
    9. UB HSPU
    10. DL x 2

  • Olympics Strength

    Total 100min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 jumps, mobility
    B. Olympics
    1. Tempaus nousu 2kg alle viimeisen verryttelypainon kakkosia ja ykkösiä (kisaverryttely - 2kg ilman kisanostoja)

    1. Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

    2. Kyykky 4x3, RV max painoon saakka

    3. Maastairroituksia te ote 3x5 te max painolla

    4. Vatsat 4x12

  • Clean & Jerk Strength

    Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

  • Sali suljettu! Loppiainen. Workout

    Loppiaisena otetaan rennosti. Mikäli lepopäivä ei osu kohdille niin aina voi piristyä hyötyliikunnan avulla tai tekemällä vaikkapa mukavan reippailulenkin perheen kera.