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

  • Gymnastic Workout

    Level 1.
    2 rounds for quality:
    20 t2b
    15m hs walk
    15 t2b
    10m hs walk

    Rest 2min between rounds.

    Level 2.
    2 rounds for quality:
    20 t2b
    10m hs walk
    10 t2b
    5m hs walk

    Rest 2min between rounds.

    Level 3.
    20 leg/knee raises
    5 wall walk
    20 leg/knee raises
    3 wall walk

    Rest 2min between rounds.

    Tc 10min

    Treenin idea on kehittää voimisteluliikkeiden kapasiteettia. Valitse level oman tason mukaan niin, että liikkeiden laatu säilyy ja pystyt tehdä liikkeet 1-3 osassa.

  • "Upside down" practise Workout

    "Upside down" practise

    Use 20 minutes to practise HS hold/ HS walk skills

    -HS hold by the wall / HS hold
    -HS plate step ups by the wall or pike position on a box
    -HS walk skill:
    1.) Pujottelurata
    2.) obstacle

    -idea tällä on, että rohkeasti testaat jotain uutta eikä aina samaa ns mukavuusalueella olevaa.

  • Power Clean Strength

    EMOM 5
    2 Power Cleans (65-80% of 1RM)
    +
    5x (Go every 75sec)
    2 Power Cleans (80%++)

    Work up to heavy 2RM

  • EMOM16 Workout

    EMOM16
    1. e30s x 1 set of rmu/bmu
    2. 45s ergo @70-75% effort
    3. 1 set of strict hspu
    4. 45s ergo @70-75% effort

  • Raskas Thruster- progressio 3 Strength

    2 RM

    (5x2)

  • AMRAP 5 Workout

    AMRAP 5

    max reps kbs
    *15 air squat
    every time you drop kb

  • Conditioning Workout

    EMOM16:
    1) 50s erg @ moderate
    2) *1 round of cindy
    3) 50s erg @ moderate
    4) 6-8 DDB devils press 2x50/35lb
    *5 pullup, 10 pushup, 15 airsquat (scale: 3 pullup, 6 pushup, 9 airsquat)

  • Rowing assessement (LM) Workout

    2,4,6,12,or 20 min continuously
    Or 10,15, 20 min for meters

  • Accessory Workout

    2-3 rounds:

    6-8/6-8 single leg landmine rdl
    6-8/6-8 landmine curtsy lunge
    6/6 landmine rotation

    Liikkeet parin kanssa ygig laatua vastaan.

  • ”Full House” Workout

    ”Full House”
    20min parin kanssa

    10 raaka rinnalleveto 84/61kg
    10 rinta tankoon
    10 kp tempaus 22,5/15kg
    10 varpaat tankoon tiukkana
    100 tuplanaruhyppy

    Toistot saa jakaa vapaasti