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

  • Overhead squat Strength

    5x3 (pysäytä kyykky ala-asennossa 3s ajaksi)

  • Partner JT Workout

    Partner workout:

    • 50 wallballs
    • "J.T"
    • 50 wallballs

  • Bench press Strength

    4 x 6 bench press

    • leave one rep in the tank
    • rest 3-4 min btw sets

  • Day 09.3 Workout

    2 rounds NOT for time:

    • 1500m Row (moderate pace, HR should be around 140-150)
    • 50 Abmat Sit-ups
    • 50 Back Extensions on floor

  • Split jerk with stop Strength

    3 kertaa 55-65% C&J maksimista:

    2 split jerks, 2s pysäytys dipin pohjassa ja 2s stop jerkin kiinniotossa.

    rest 1-2 min.

  • Long steady EMOM Workout

    Working for 30 Mins

    1. 10-15 C2B ( pull up, kip swing or jumping pull up)
    2. 15/10 CAL Bike
    3. 15 floor Press 2x22.5kg 2x15kg
    4. 10-15 Russian Swings 32/24kg
    5. 50 Double unders

    We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace.

    Scale double unders to practice time.

  • Push Jerk / Or Split Jerk Strength

    Jerk

    E90s
    3-3-3
    2-2-2
    1-1-1

  • Deload Takomotor Partner wod Workout

    -deload viikko eli tahti 70-80% effort koko treenin läpi
    -parin kanssa vaihdellen

    Buy in: 1800/ 1600m row
    -vaihtele 300/200m välein

    then 10 rds (5 each)
    10 Burpee BJ overs (5 each)
    20 KB snatches (10 each)
    40 Airsquats

    Buy out: 1800/ 1600m row
    -vaihtele 300/200m välein

    -TC 40 min

  • Weighted C2B Workout

    5 x 5
    AHAP!

  • EMOM 12 Workout

    3 x Skin The Cat