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

  • 2020-06-01 Workout

    2020.06.01
    DIENOS TRENIRUOTĖ:
    On the 5:00 x 6 Rounds:
    7 Left Arm KB C & J 24/16
    7 Right Arm KB C & J 24/16
    400 Meter Run
    7 Left Arm KB OHS 24/16
    7 Right Arm KB OHS 24/16

    3:55

  • Heavy squats Workout

    "Strength (load)

    Back squats with climbing weight:
    5-5-5
    3-3-3
    1-1-1

    *Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00"

    __

    "Harjoitus kehittää maksimivoimaa. Harjoituksen tavoite on ottaa jokaisesta sarjasta, 5, 3 ja 1 toiston seteistä mahdollisimman iso paino kolmella painolla.
    Ajatus on, ettei tangosta oteta painoa pois missään vaiheessa harjoitusta, vaan painot kasvavat samalla kun toistot pienenevät.

    Tähän kannattaa ottaa heti suoraan lajinomaiset lämmittelyt ja harjoitella hyvää tempoa kyykyn tekoon, jotta asento säilyy tiukkana koko liikkeen ajan. "

  • Warm up and strength Strength

    Warm up
    Butt kicks
    High knees
    Shuffle swings
    Toe touches
    Toy soldiers
    Spider-Man lunge
    Walking lunges

    Back rack reverse lunge
    E2MOM x 5
    10 reps (5 per leg) @ 45% 1RM Backsquat

  • Kotitreeni La 10.4.2021 Workout

    WU
    3rds
    20x hiihtohyppy
    10x KB/DB swing
    5x burpee
    +
    2rds
    5+5 hang power snatch
    10x DU/jump over line

  • Box P 03-04-2020 Workout

    STRENGTH
    1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
    1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
    - Goal: 4 tough sets with great core control.

    CONDITIONING
    AMRAP 15:
    40 Double Unders
    30 DB Push Press (50, 35)
    20 DB Renegade Rows (50, 35) (total reps)
    10 DB Devils Press (50, 35)
    - Goal: Tough 80% pace, for 3+ rounds. UB on everything but the Push Press.

    EXTRA CREDIT
    Banded pushdowns with a neutral grip: 4 x 15. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Kotitreeni Ke 14.4.2021 Workout

    WU
    2rds
    8m bear walk
    12x plank shoulder tap
    5-10x table top lift
    +
    2rds
    1xwall climb (jätä pois, jos et tee wodissa)
    8x scapula push up
    10s hollow hold
    +
    3 lämmittelysarjaa
    HSPU/pike push up

  • Gymnastics Workout

    Bar Muscle Up practice
    Pulling strength work
    Handstand hold

  • OPTIONAL, Easy endurance work Workout

    5-4-3-2-1min

    1) bike
    2) row
    3) ski
    4) echo

    Total 60min, target hr zone 2

  • Bent Over Rows, Push-Ups & Swings Workout

    For time:

    • 20 bent over rows
    • 20 push-ups
    • 20 swings

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Työntöä

    5 KIERROSTA
    1 min laite
    1 min boxin yli burpee
    1 min lepo

    Loppuvenyttelyt