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

  • 30.4.2020 Workout

    Loikka&Veto

    Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

    30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

    7 x Viisloikka. Lepo 2:00

    5 x 3 pudotus hyppy. Lepo 1:30

    5 x 20m spurtti. Lepo 2:00

    Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

  • Muscle & Power, YV1 Strength

    Alternating DB Shoulder press 4x20

  • 5x3 split jerk Strength

    Warmup :
    2 x 10 split jumps
    2 x 5 strict press in split position
    2 x 5 tall jerks
    5 x 3 split jerks

    *Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

  • Onlinekisa laji 2 Workout

    Amrap 3 min
    Burpee+viivajuoksu 5m

  • F.U. Corona WOD #36 Workout

    5 rounds at increasing pace
    1.2km Run
    :30/side x One Arm Plank
    Rest as needed to achieve a faster pace on the next round

    Watch out for the deepest penetration!!!

  • Nanorosso 01.06.2020 Workout

    5 rft
    1.2 km bike
    12 dumbell snatch 24kg
    8 hang power clean 60kg
    4 ring mu

  • 21.6.2020 Workout

    Ski 50km

  • 1.5.2020 Workout

    Takakyykky

    6 x 2 x 80%

    Kyykkyyn työntö niskatsa, tempaus leveydellä

    8 x 2 x 50-70% (te)

    Työntöveto

    1x3x100%
    2x3x105%
    1x2x110%

    150 vatsaa.

  • ”Split triplet, ish” Workout

    Conditioning
    ”Split triplet, ish”

    5 Rounds for Time
    5 Strict Pull Ups
    100 Double-Unders
    10 Dumbbell Hang Split Snatches (45/35 lb)
    10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
    Time Cap: 20 minutes

    This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.

  • 14.1.2020 Workout

    Lepo.

    Deload viikko alkaa. 30.1 Lepikälle kisoihin nostamaan.