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

  • 4.7.2020 Workout

    EMOM 32

    1 minute : 4 Chest to bar pull ups + 6 Pull ups
    2 minute : 35 double unders
    3 minute : 8 Dumbbell Snatch 30/22,5kg
    4 minute : Rest

  • AMRAP 15min Workout

    3 x Bar MU
    10 x DB Snatch 22.5/15
    10 x T2B

  • Warm up Workout

    2x10m high knees run / kävelypalautus
    2x10m butt kick run / kävelypalautus
    2x10+10m side steps (sivulaukka, pieni etunoja)
    oikea 10m, vasen 10m, oikea 10m, vasen 10m, lepo ja toista
    2x10+10m siksak viistosti eteen/taakse
    lepoa 1min jaa toista. Eli kaks kertaa eteen taakse ja lepo.
    2x10+10m ristiaskellus + ylävartalon kierto (kerran oikea/
    kerran vasen kylki edellä)

    then test workout movements shortly and start wod. use light&moderate weight on kb swing

  • Maanantai 29.6. Workout

    Handstand walk

    Wod
    4x 2:30 min work/ 1:30 min rest
    400m run (2min cap)
    Burpee ME

  • 5 rounds for time Workout

    40 DU's
    9 Thrusters (42.5/30kg)

    (Time cap: 8min.)

    • Ohjeistus:
    • Tangon tulisi olla sen verran kevyt, että kykenisit suorittamaan kaikki sarjat 1-2 osassa.
    • Vaihda tarvittaessa DU's - > SU's.
    • Skaalaa tarvittaessa toistoja alas.

  • "Hook and Ladder" Workout

    [On the 0:00]
    1 Round:
    30 Lateral Barbell Burpees
    30 Power Clean and Jerks 40/30kg

    [On the 5:00]
    2 Rounds:
    15 Lateral Barbell Burpees
    15 Power Clean and Jerks 40/30kg

    [On the 10:00]
    3 Rounds:
    10 Lateral Barbell Burpees
    10 Power Clean and Jerks 40/30kg

  • 5min amrap Workout

    8 x Burpee Box Jump Over
    15/12 cal Ergo

  • Perjantai 5.6. Workout

    Strict Ring MU

    Wod
    Run
    5x400m
    Work/Rest 1:1

  • Strength 18-06-2020 Strength

    1) Back Squat: 3 x 5 @80%. Rest 2:00

    2) Squat Clean: 6 x 1, every 60s.
    - add weight each set up to a heavy single.

  • Back squat Strength

    Back squat:
    6x 73%
    4x 81%
    2x 89%
    2x 89%
    2x 89%

    Rest 2-3min. btw sets.

    • Ohjeistus:
    • Progressio vko 4/6. Samat toistot, lisää kuormaa.
    • Käytä vyötä, vain jos on pakko.