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

  • 14.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 28.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Gymnastics Workout

    A) Skill
    Bar muscle up steps
    - jump to hollow
    - arch (superman) position
    - leg “kick” + hip pop
    - hip to bar (hips under the bar, feet at eye level, straight arms)
    - turnover (fast sit up/look at the ground)
    - press, lock out

    Option:
    Negative bar muscle ups
    - on half bar
    - after a bar muscle up from box or pull over

    😎 Strength
    4 sets of
    6-10 ring/box dips
    6-10 pause ring/bar rows
    30 sec. pike compressions on ground

    rest 30 sec. between exercises and 60 sec. between sets

    Scale back or up as needed

  • Weightlifting Workout

    A: Spitz snatch 5x2 @good form

    B: tempo squat snatch doubles 3x2 @70-80%

    C: squat snatch 3x1 @90%

  • 24.1.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 17.1.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

    1. ONE LEG INCWORM
    2. CRUNCH
    3. ONE LEG INCWORM
    4. SCISSORS
    5. BURBEES
    6. PLANK + BEAR
    7. BRIDGE TAPS
    8. HEEL TOUCHES

  • Kettlebell Workout

    Abs Tabata:
    hollow hold
    V sit-up R
    V sit-up L
    leg raises

    Strength:
    10-8-6-4-2
    goblet cossack squat
    goblet squat /3 sec paused at the bottom /
    Rest: 20 sit-up

    Wod
    ‘stacking’

    Russian swing
    Air squat
    Alt dead snatch
    Jumping lunges
    Push up

  • Skill Conditioning Workout

    6 Rounds:

    400 Meter Run
    50ft. Handstand Walk

    Rest 1 Minute Between Rounds.

  • Punttitunti, lokakuu INT 1 Strength

    Lokakuun blokki on 1-jakoinen, pääpainossa vetävät liikkeet ja lannesarana. Leuan vedossa isometrinen metodi

    A1. Takakyykky 5 x 5
    A2. Maastaveto korokkeelta (10 kg) 5 x 5
    B1. Dippi 4 x 3 - 4
    B2. Leuan veto, isometrinen metodi 4 x 3 - 4 (2310)
    C1. Kulmasoutu käsipainolla 3 x 6 - 8
    C2. Hyvää huomenta tangolla 3 x 6 - 8

    *Ensimmäisellä vara 2, tokalla vara 1 ja kolmannella viikolla vara 1/2 - 0 vikassa/ raskaimmassa sarjassa.

    Taulukko tilastoi maastaveto korokkeelta 5 RM

  • Lauantai 2.10. Workout

    Team wod
    In teams of three
    12 min amrap

    Row 300/250m

    Double unders

    Rest