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

  • Assault bike / Row interval workout Part II Workout

    With an Assault AirBike or with a rowing machine

    0-10 min = 10 x 30 on : 30 off (seconds)
    --REST 2 min--
    12-20 min = 8 x 40 on : 20 off
    --REST 2 min--
    22-30 min = 8 x 45 on : 15 off
    --REST 2 min--
    32-40 min = 10 x 30 on : 30 off

    Your score is the total amount of Calories

  • High Hang Snatch, OTMx8 Strength

    HIGH HANG SNATCH (AT THE 0:00)
    On the Minute x 8:
    High Hang Pausing Snatch
    Set #1 – 2 Reps @ 60% of 1RM Squat Snatch
    Set #2 – 2 Reps @ 60% of 1RM Squat Snatch
    Set #3 – 2 Reps @ 65% of 1RM Squat Snatch
    Set #4 – 2 Reps @ 65% of 1RM Squat Snatch
    Set #5 – 2 Reps @ 70% of 1RM Squat Snatch
    Set #6 – 2 Reps @ 70% of 1RM Squat Snatch
    Set #7 – 1 Rep @ 73% of 1RM Squat Snatch
    Set #8 – 1 Reps @ 75% of 1RM Squat Snatch

  • TTP Strength 26.12.2016 week 6/6 Strength

    105 min
    WU for 15 min

    1.Weightlifting
    A. Suggested clean and jerk warm up

    A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
    25 35 45 55 55 / 60 60 60 60 62.5 (65)

    2.Strength

    A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
    A1. Back squat – 5 x 3 @ 85-92.5%. Start at low end of the % range and add load each set to build towards the high end (if possible)

    A2. Strict press – 5 x 3 @ 80-90%
    30 4x3x32.5

    A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA (as heavy as form allows), only 4 sets of pullups
    10 8 6 6x2.5 kg

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Monday 15th April 2019 Workout

    Barbell Cycling

    5 rounds

    30 sec max rep unbroken HPS
    1 min rest

  • 1.1.2017 Workout

    Hyvää uutta vuotta!

    Huomenna se alkaa :) Me julkaisemme ohjelmoinnin päiväkerrassaan. Sunnuntaisin tulee seuraavan viikon suuntaviivat. Näette vähän että minkätyylistä settiä on luvassa. Kesän tullen osaa sitten ottaa uikkaria ja lenkkaria mukaan.

    Maanantai 2.1.2017

    Kunnon hikijumppa

    Tiistai 3.1.2017

    HSPU + Hikoilua

    Keskiviikko 4.1.2017

    Painonnosto + Metu

    Torstai 5.1.2017

    Rest day- ei tarvii ilmoittautua.

    Perjantai 6.1.2017

    Tutustumis Wodit. Tuokaa kaverinne jumppaamaan. Samalla on Bellanrannan yhteiset avajaiset.

    Lauantai 7.1.2017

    Painonnosto "metcon" kaverin kanssa + Metu

  • 4x6/6steps FR Walking Lunges Strength

    4x6/6steps FR Walking Lunges

  • EMOM'ish Workout

    2min 20cal Assault Bike
    1min 10-20 Box Jump
    2min 20cal Assault Bike
    1min 10-20 WallBall
    2min 20cal Assault Bike
    1min 10-20 KBS
    2min 20cal Assault Bike
    1min 10-20 Burbee
    2min 20cal Assault Bike
    1min Cindy

    Do 2-4 rounds, adjust the intensity by choosing between 10-20 reps each 1min sequence.

  • Skill workout Workout

    3 rounds:
    - 20 hollow rocks
    - 20 arch rocks

    Complete:
    - 2 x 10 kip swings
    - 2 x 10 kip swings with re-grip
    - 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
    - 10 x 1 glide to arch
    - 10 x 1 glide to hips to bar
    - 10 x 1 glide kip*Your text here...*

  • 5 kierrosta: BikeErg / thruster / SkiErg / thruster Workout

    5 kierrosta aikaa vastaan:

    Tarvittaessa skaalaus niin, että pystyt tekemään kaikki thrusterit UNBROKEN.