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

  • Conditioning Workout

    AMRAP 30:
    8 heavy DB snatch @ 30kg/22,5kg
    8 high box jump @ 75/60cm
    15/12cal row or 12/8cal assault bike
    5-10 kipping hspu
    *rest 30-60s between rounds

    -> heavy DB snatch: paino normaalia painavampi!
    -> kipping hspu -> abmat kipping hspu -> pike hspu -> Z-press
    -> RPE 3 eli kokoajan kiristysvara ja tasainen vauhti koko 30min

  • 15 min parin kanssa Workout

    15min parin kanssa

    5 varpaat tankoon
    10 cal pyörä
    15 kp tempaus

    Vaihto täyden kierroksen välein, napakka vauhti.

  • 21.11.2024 Active Recovery Workout

    50 minutes Of :

    5 Min Cardio ( HR Zone 1-2 )
    20 Wall Facing Handstand Fluters
    10 Handstand Plate Step-Ups
    5-10m Handstand Walk
    5 Min Cardio ( HR Zone 1-2 )
    5-10 Strict Pull-Ups
    50m Farmers Carry
    1:00 Plank

  • C&J Strength

    E1.30M x 8
    1 C&J Up to max 95% of 1RM.

    Start at 70% of 1RM.

    Huom! Noustaan raskaaseen, mutta tekniseen ykköseen.
    Voit tehdä 1-2 sarjaa aina samalla painolla.
    Esim: set 1-2: 70-75% set 2-4: 75-80% set 4-6: 80-85% set 6-7: 85-90% set 8: 90-95%

  • Chin up Workout

    EMOM12

    1 chin up V.1

    Huom! Jokainen toisto mahdollisimman räjähtävästi! Voi käyttää lisäpainoa jos pystyy. Skaalauksena voi käyttää ohutta kumpparia tai matalaa tankoa.

  • 061124 Keskiviikko Workout

    DELOAD WEEK

    A) Handstand walk skills

    B) 4 rounds
    10m handstand walk / 2-3 wall walk
    10 ring row
    10 double DB push press 2x22,5/15

    You go / I go (full rounds with partner)

  • 291024 Tiistai Workout

    A) "Jackie"
    For time
    1000m row
    50 thruster 20/15
    30 pull-up

    B) Core
    3 rounds (30s on / 10s off)
    1. KB/DB side twist (R)
    2. KB/DB side twist (L)
    3. V-up

  • Takakyykky 3 Strength

    4x5 V2

    *lisää painoa edelliseen viikkoon.

    (n.72-75%)

  • 7 rounds: 30sec ON, 30sec OFF (total of 21min) Workout

    7 rounds: 30sec ON, 30sec OFF (total of 21min)

    1) 10m Shuttle Run
    2) Burpee TTB
    3) Heavy Sandbag Carry (or slamball or farmers carry)

    1-5 rounds RPE 3
    5-7 rounds RPE 3 to 4

  • Strength work Strength

    4 set, rest 1-2min between movements:

    1) 6 Back Squat, AHAFA
    2) 6 Weighted Pull-Up
    3) 5-15 Strict Ring Dip