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

  • 26.5.2020 Workout

    Eilinen/Lepo

  • Pe 3.4.2020 Sali maastaveto Strength

    Valakyykky 5x5 (kevyt)

    Maastaveto 5x70%, 3x80%, 1x90%

    Suorinjaloin maastaveto yhdellä jalalla 2x15 / jalka

    SitUps 1x50

    Reverse Hyper 1x50

  • Gym + hemmafit Workout

    Strict pull ups 3xMax
    Push ups 3xMax

  • Metcon Workout

    • 16 Min E2MOM (ogni 2 min x 8 volte) of
    Row 15 Kcal
    BB Power Snatch (40/30Kg) 12 reps

  • Deadlift Strength

    1 x 20 reps with your stronger mixed grip
    1 x 10 reps with your weaker mixed grip
    1 x 10 reps with your weaker mice grip

    *Again add five (10 kilos if your deadlift is very strong) kilos to last weeks sets.
    Warm up again with sets of fives up to about a 70-75%.
    Remember the 10 rep sets should feel easier after the 20 rep set. So no need to add weights on those. Focus on technique. Do not use belt or straps and don't bounce the barbell. Touch and go style still is allowed.

    .

  • Fikovskin treeni Workout

    Lämppä:
    3 kierrosta
    - 10 hollow rocks
    - 10 askelkyykkyä vastakkaisen käden venytyksellä
    - 8 alaspäin katsova koira josta liu’utaan kobraan niin ettei vatsa osu maahan

    Tekniikkaosio:
    - treenataan päällä- tai käsilläseisontaa

    AMRAP 6 min
    3 gobletkyykkyä + 3 burpeeta
    6 gobletkyykkyä + 6 burpeeta

    AMRAP 6 min
    3 ground-to-overhead + 3 up-and-down
    6 ground-to-overhead + 6 up-and-down

    Loppuverryyttely:
    40 walking lunge

  • Iisi squat clean otm Workout

    Every minute on 10 minutes
    3 squat clean with good control

  • Deadlift program, week 4, day 1 Strength

    1x6@65%
    1x6@70%
    1x6@80%
    1x6@85%

    Back squat as a supporting move
    1x5@70%
    1x4@75%
    1x3@80%
    1x3@85%

  • For time Workout

    For time
    25 HSPU
    50 Hang Power Cleans
    100 Abmat sit ups
    200 Double unders

    *60/42.5

  • Shoulder press 5-5-3-3-1-1 Strength

    Shoulder press 5-5-3-3-1-1 AHAP