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

  • Leuanveto/rintatankoon 4 x sama toistomäärä Workout

    Leuanveto 4 x sama toistomäärä (tiukka, kippi, perhostyyli)

    tauot 2 min.

  • POST WORKOUT - TEMPO SQUATS Strength

    4x8 Back squat ( 45 secs rest!) (50-60% of max!
    Not heavy!
    2020 (2 Secs down, 0 bottom, 2 secs up, 0 top)

    Keep flexion at the top of the squat! This keeps your legs under tension

    Goal is to build deep muscle strength. Key is tempo and short rest periods.

  • Squat therapy Workout

    • 20 min of squat therapy on the air squat

  • Zercher squat 3x3 Strength

    Three sets of three

  • Kipping Pull-Up Workout

    Kipping, butterfly Pull-Up/ C2B practice

    • 3 sarjaa hollow hold/heilunta ja arch
    • 3 sarjaa kippausheilunta (5-10 toistoa)

    Vaihtoehtoja harjoitteluun:
    - 3 sarjaa: 1 kippausleuka + pito yläasennossa 1-3sekuntia-> uusi kippausleuka (toista yhteensä 3 leukaa)
    - 3 sarjaa: jumping pull up kippiliikettä hakien (molemmilla jaloilla ponnistaen + toinen jalka boxin ulkopuolella roikkuen)

  • Cooper Test Workout

    12min AMRAP

    • Run as many meters as possible

    "Test day"
    - 6min warm up jog zone 2
    - Stretching, focus on hip flexors and thoracic area
    - 6min run zone 3
    - Rest 6min
    - The Cooper Test
    - Cooldown 10min jog/fast pace walking*

    GO FOR IT!

  • Power clean 3RM Strength

    FInd your 3RM

  • Front squat Strength

    5x10 @50%

  • Headstand Progressions Workout

    Headstand Progressions
    *Tripod
    *Headstand
    *Forearm Headstand
    For Headstand Progressions use following template:
    3x12s, 5x12s, 3x24s
    4x24s, 4x36s, 5x36s
    4x48s, 4x60s, 5x60s

  • Almost Filthy Fifty Workout

    50 Box jumps (60/50 cm)
    50 Jumping pull-ups
    50 Kettlebell swings
    50 Walking lunge steps
    50 Knees to elbows
    50 Push press (20/15kg)
    50 Sit Ups
    50 Squats
    50 Burpees
    50 Double unders