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

  • Maanantai 10.2.25. FN Workout

    Warm Up
    2 sets
    2 min bike,row, ab, run
    8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
    10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
    5 90/90 Hip Switch w/Heel Lift (R/L)
    then warm up sets for squat 3x3-5 reps, start with bar/light weight and build to starting weight

    Strenght
    Pause Back Squat 4x3reps @60%+ of 1rm (1-2 sec lowering down, 1-2 sec pause and up)
    building to todays heavy 3 rep set. rest 2-3 min bwn sets.

    Metcon
    Emom 16
    odd : 2 power snatch +2 ohs @60-80% of 1rm power snatch
    even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

  • Accessory work Workout

    3 rounds for Q:
    10 DDB Z-press
    8-10 banded pull up (2-0-X-0) - hyvällä formilla
    10-12 v-up/tuck up

  • T2B & Kipping HSPU tech Workout

    20min T2B tech

    Voit käyttää videoita apuna tai käyttää omia drillejä. Liikkeen voi tehdä myös renkaissa jolloin se on helpompi.

    20min kipping hspu tech

    Voit käyttää videoita apuna tai käyttää omia drillejä. Pään alla voi käyttää abmatteja.

  • Amrap 18’ Workout

    18min Amrap

    9/10cal Machine
    1 Round of Macho Man
    10 Box Jump

    1 Macho Man =
    3 Power Clean, 3 Front Squat, 3 STOH
    Use Barbell Or DB's
    Barbell 50/32,5kg DB's 18/14

  • Talvikarkelot laji 5. Workout

    100 partner seinäpallo heittoa
    50 boxin yli askellus kahvakuulat eturäkissä
    40 yleisliike + varpaat tankoon
    30 Parin yli ja ali

    18min aikaraja

  • Talkikarkelot laji 4. Workout

    5 kierrosta

    60 crossover
    9-15-21-27-33 toistoa
    Leuanveto
    Käsilläseisontapunnerrus
    Rive riipusta

    Aikarja 10 min

  • Talvikarkelot laji 3 Workout

    Laji 3 6-12 min

    A
    Tempaus 1 rm

    B
    Työntö 1 rm

  • 4 x AMRAP 4 Workout

    3 hang power cleans (42,5/60 kg)
    6 shoulder-to-overheads
    9 lateral burpees over the bar
    12 pull-ups
    – Rest 2:00 between rounds.

    Scaled Wod
    4 x AMRAP 4:
    3 hang power cleans
    6 shoulder-to-overheads
    9 lateral burpee bar step-overs
    6 jumping pull-ups
    – Rest 2:00 between rounds.

  • For time Workout

    500m row/1000m C2Bike/1250m EchoBike
    30 toes-to-bars
    30 overhead squats (35/50 kg)
    500m row/1000m C2Bike/1250m EchoBike

    Scaled WOD
    For time:
    300m row/600m C2Bike/750m EchoBike
    20 hanging knee raises
    20 overhead squats (5/15 kg)
    300m row/600m C2Bike/750m EchoBike

  • BASIC CONDITIONING Workout

    25min Amrap with partner
    10 steps 2/kb/db front rack walking lunge
    5 C2B/pull up/ring row
    4 burpee box jump
    * -you go, i go
    -vaihto kokonaisen kierroksen välein*