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

  • For Time Workout

    10-20-30-40-50
    DB Snatch alt. 22.5/15kg
    Squat w/DB

  • Lepo Workout

    Sali kiinni
    Katso mäkihyppyä, kuuntele poadcasteja ja tuu huomenna reenaamaan
    Www.lepopaiva.com

  • Omatoimitreeni 26.3.2016 Lämmittely Workout

    3 x 30 sek DU, 30 sek lepo

    10 m askelcombo
    10 m aurinkocobra
    10 m mittarimato

    2 x
    10 x rautaristi
    10 x skorpioni
    10 x selän notkistus + pyöristys (kissa)

    2 x
    10 x kontillaan, ojenna ristikkäinen jalka + käsi
    10 x lantion nosto + 1 sek pito

    "burgener"

  • 25/01/19 Workout

    AMRAP 20 minutes of:

    buy In…... 50 Burpees

    15 strict pull-ups
    30 push-ups
    45 squats

  • EASYWOD 08022020 Workout

    -Rinnalleveto riipusta- ja maasta tekniikkaa

    (voi tehdä myös 3 x 3-o rive)

  • 26/01/19 Workout

    3 Rounds:
    21/15 Calorie Assault Bike
    7 Pull-ups + 7 Toes to Bar (k2chest) + 7 Chest to Bar Pull-ups

    Then.

    3 rnds of:
    9 Power clean 50/40

    9 Push Presses

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work
    For 60 min, 2 rounds:
    10 min ski + bike + run
    2.Mobility for 10 min

    PM: 140 min
    Warm up for 20 min
    1.Gymnastics
    A. HS walk drills
    -Shoulder taps feet on box 3 x 12
    - Wall facing HS Shoulder taps 3 x 10
    - HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

    B. Handstand hold on parallettes (against band)
    - 5 sets

    C. Hspu endurance: 3 sets:
    Kipping hspu (rir 3) - 12 10 9 reps
    -Straight into-
    30 s. Shoulder presses with stick
    -Rest 2 min-

    2.Conditioning
    A. 2 rounds:
    Reverse tabata Assault bike
    -Rest 3 min-
    Set 1: 58 cal, max/avg. rpm 98/49
    Set 2: 56 cal, max/avg. rpm 96/48

    3.Accessory
    A. 3 sets:
    10 Jefferson curl
    10 Bicep curl and press

  • Run & Push Workout

    4 Rounds for Time:

    20 HSPU
    400M Run

    Time Cap 22 Mins

  • row intervals Workout

    30 minutes. 30 sec on/30 sec off row. Käytä c2 löytyvää valmista ohjelmaa.

  • FUNCTIONAL 16.8.2021 Workout

    3 rounds:
    20 Reverse lunge
    10 DB squat
    10+10 One leg deadlift
    -rest 1-2 min between rounds-