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 myötäotteella 3 x max - 2min lepo Workout

    Leuanveto myötäote.
    3 x maksimitoistot.
    2min lepo sarjojen välissä.
    tulokseen yhteistulos, kommenttiin sarjojen tulokset.

  • Torstai 16.4. Strength

    8 min Emom
    2 pos Snatch 70-80%

  • Blocked from Takomo Day 20 Workout

    Lämppä:

    3 rds
    10 wrist circles (5/5)
    30 singles (15/15)
    5 burpees
    20m/ side OH carry
    6 reps Single arm DB row

    A.) Strict pull-up 5 sets
    6-10 reps
    rest 1.5 min between
    -ei tartte olla UB
    Skaalaukset:
    -negatiivinen
    -ring/table / inverted bodyweight row
    -DB/Backpack tempo pause bent over row

    B.) HS hold 4-5 sets (practise)

    HS hold by the wall 30 sec
    Free HS hold max holds of the day'
    rest as needed between

    C.) 5 rds
    4 TGU (2/side)
    15 DB/KB swings (Russian)
    20 alternating toe taps (10/10)
    40 DU ( 40 Jumping jacks)

    Lämppä:

    Treenivideo:

  • Kotitreeni 8 Workout

    Warm up
    2 rounds
    40 high knees
    20 shoulder taps on push position
    20 deadbugs
    :30 wall sit
    5 push up + inch worm
    10 bodyweight single leg RDL

    Workout
    Working with 1 kettlebell/dumbbell (you can choose
    to do more reps with lighter weight or smaller reps
    with heavier)
    rest 1-2 min between sets, 2-3 min bwn movements.

    Turkish get up 3x3-5 reps/side
    Single arm row 3x8-12 reps/side (tempo 2s pulling 1s pause 2s lowering 1s stop)
    Windmill 3x8-10 reps/side
    Snatch from hang/floor 3x8-10 reps/side
    Do suitcase deadlifts and toes to kb as an superset:
    4 rounds:
    Suitcase Deadlift x8-12/side
    Toes to KB (vatsaliike) x8-12 reps (control movement and you core muscles)

    Then 8 rounds of 20 sec work / 10 sec off
    Max reps of : Russian twists

    Cool down / Mobility
    2-3 min of jump rope
    2:00 prayer pose (low back and lat strehing)
    2:00 v-sit streching (moving side to side)
    1:00 side strech (R/L)
    2:00 triceps strech (R/L)
    2:00 forearm strech (R/L)

  • Weighted dips 5x4 Strength

    Weighted dips 5x4

  • 30sec ON, 30sec OFF for 7 rounds (21min) Workout

    CONDITIONING

    30sec ON, 30sec OFF for 7 rounds (21min)

    1) Double DB/KB Power Clean
    2) HSPU
    3) Burpee Box over

    RPE 3 to 4, go by feel. Not all out.

    Loadings:
    Rxd: 22,5/15kg
    Masters: 20/12,5kg
    Tailored: 15/10kg

  • Keskiviikko 8.4. Strength

    10 min Emom
    3 pos Snatch

  • 21-15-9 Workout

    21-15-9 reps of
    Overhead Squats 50/35kg
    Bar Facing Burpees
    Pullups

  • AMRAP 15 Workout

    AMRAP 15
    50 Double Unders
    15 Power Cleans
    10 Wall Balls

    *Power Clean weights
    start with 50-60/30-40kg and add 5-10kg each round, depending on your level.

  • ADDITIONAL HOME WORKOUT AND DB/KB WORKOUT (same) Workout

    WARM-UP

    5-10min jog/Run. Get some side steps, high knees, heels to bum etc.

    Perfect Stretch

    CONDITIONING

    Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

    This can be done with a rower or other machine as well. With the same principles.

    Or Run 5k for time (RPE 5), if you have not done that yet.

    HARDCORE version:

    Run 15x400m, 60sec rest between

    Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

    COOL DOWN

    5min jog with nose breathing only.