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

  • Aerobic work + gymnastics + strength Strength

    AM: 90 min
    1.Aerobic work for 85 min
    A. 4 rounds of:
    5 min run
    5 min row
    5 min bike
    5 min ski
    HR 128/142
    B. Mobility for 5 min

    PM: 110 min
    Warm up for 15 min + 30 m HSW
    1.Gymnastics
    A. Butterfly chest to bar practice for 25 min
    - Box drills 2 x 10 reps
    - Singles 9 x 1 reps
    - CTB + kip swing 6 x 3 + 3 reps

    B. Butterfly pull ups for 10 min
    - 10 9 9 7 = 35 reps

    2.Conditioning
    A. Every minute on the minute for 10 minutes:
    Even: 12 Cal Row
    Odd: 8-10 UB Toes to bar > 12 12 12 12 12

    3.HSPU Strength:
    A. 3 sets:
    ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
    - 10 kg Rogue plates -7 6 5 reps
    Rest 15 s.
    6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
    Rest 2 min

    4.Sled sprints - not done

  • 3 sets of Ring Pushups Workout

    3x5-15 Ring Pushups

  • Endurance Workout

    • 45-60 Min of:
    Assault Bike @ 50-60% MHR

  • Handstand walk Workout

    4 x 10 m.
    Scaling with HS hold against the wall or with a partner

  • 23.2.2019 Workout

    OPen Palauttelua 30-40 min. ergoja/hiihtoa/kävelyä.Pk alarajalla

  • Superkids 10-14 v ja Ninjat 14-16v Taito Workout

    Skills:

    Kippi, Kippileuka, Kippi toes to bar, Kippi bar MU, köysikiipeily!

  • Short Interval Workout

    Choose ONE of the following sports

    Swim : Repeat 75m, recover :30 until form/pace deteriorates

    Bike : Repeat 800m, recover :30 until form/pace deteriorates

    Run : Repeat 200m, recover :30 until form/pace deteriorates

    Row :Repeat 250m, recover :30 until form/pace deteriorates

    Ruck : Repeat 800m, recover :30 until form/pace deteriorates

  • Muscle & Power, YV2 Strength

    Banded Pullup 15-12-10 reps

  • Muscle & Power, CORE Workout

    4 rounds of:
    10 KB deadlifts
    12 KB Gorilla rows
    10 Arch rocks
    12 Renegade rows
    Rest

  • 24.11.2016 Workout

    Uimaan klo 16:00