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

  • 19.7.2024 Dip & Row ( Basic & Prep. ) Workout

    ** Alternate A1 / A2**

    A1. Strict dip – 3 x 6 @3/2/2 RIR, Rest 1:00 before A2
    A2. Pendlay row – 3 x 6-8 @ RPE 8 (2 RIR on all sets), Rest 2:00 before A1

  • Snatch conplex ovph Strength

    2 power snatch + 2 snatch

  • CF JKL masters, metcon Workout

    15 minutes amrap:
    20/15 cal ergo
    20 DB push ups
    20 DB box step ups
    20 pull ups

  • 01.04.2025 Workout

    Gymnastics

    1) rMU

    A) Every ''X'' Until 20 rMU Completed

    *Valitse vaikka E2MOM ja teet aina 3 tai jothain.

    B) Ring Strength
    4 Rounds For Quality:

    1) 10 Kipping Ring Dip + 10-20s Ring Support Hold
    -r.30s-
    2) 20-30s Ring Dip Hold
    *Rest as needed between rounds

    Gymnastic Engine
    (@70% Effort)

    Every 2.5 min x 9 sets alt. between 1, 2 and 3:
    1: 10 Cal Row + 5-10 bMU
    2: 10 Cal Row + 15m HSW (7.5m+7.5m UB With Turn)
    3: 10 Cal Row + 15 T2B

    *Keskittyminen liikkeen taloudellisuuteen ja tekniikkaan.

    Accessories

    A) 3x Superset:

    B) 3x Superset:

    *Muscle Snatchissa älä hae jaloista yhtään voimaa. Ihan suoralta kropalta pelkällä yläkropan voimalla taitto. Ota tarvittaes vaikka 10kg tanko

  • 3 x 8/jalka yhden jalan rdl + polven nosto Strength

    Merkkaa yhteispaino.

  • LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 40
    1) bike
    2) shuttle run / run / machine
    3) row
    4) crossover practice

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • 21.8.24 Strength

    DEADLIFT

    6-6-4-4

    • lisäillään viikkojen edetessä

  • Conditioning Workout

    Partner Workout

    In 16 mins
    5-10-15-20-25
    Syncro Single Kb squat clean @24/16kg
    Syncro T2b/leg raises
    After each set
    *40m Single arm Oh carry each person@24/16kg
    Remaining time is rest!

    In 16 mins
    5-10-15-20-25
    Syncro goblet reverse lunges @24/16kg
    Syncro target burpee
    After each set
    *40m Single arm Front rack each person@24/16kg
    Remaining time is rest!

  • Viikko 13 Workout

    Kevyt viikko
    Ota lepo mielellään keskiviikkona, ja sit la+su huilia/ kevyttä puuhailua. Toki box battleen menijät, menkää sinne! :D

  • Muscle & Power, CORE Workout

    3 rounds of:
    15 AMSU
    10 Hollow rocks
    Rest

    3 rounds of:
    10 Ab-wheels
    5 Strict T2B
    Rest