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

  • Ke 2.9.2020 penkki Strength

    Penkki 2x4x70%, 3x3x80%

    Kapea penkki 3x8x60-70%

    Facepulls 8x20

    Etunojapunnerrukset 100 toistoa AFAP

  • Pe 16.10.2020 maastaveto Strength

    Maastaveto korokkeelta 3x6x55-65%
    -noin 5cm koroke

    Jalkakyykky eri leveyksillä 5x8x45-55%
    -joka sarjaan eri leveys

    Hyvää huomenta 5x10 kevyt
    -kyykkyleveys

    Jalkanostot roikkuen 3x12-20

  • Extra Credit 28-10-2020 Workout

    Weighted Forearm Plank: Build to a heavy 30s hold in 4-6 sets. Rest 60s
    +
    - World's Greatest Stretch x 5 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 5 rounds Workout

    90s. Air bike
    Rest 90s.
    90s. Row
    Rest 90s.

  • Green 221020 Workout

    9x
    New Interval every 5th minute
    alt between a, b and c

    A) 15/12 Cal. SkiErg
    20 Situps
    15 KB Swings 24/16kg
    10 Goblet Squats

    B) 20/15 Cal. Row
    15 Box Jump Overs
    15 Wall Balls

    C) 15/12 Cal. Echo/Bike
    16 DB Snatches 22,5/15kg
    10 Burpee over DB

  • EMOM x25 Workout

    5 rounds:
    1.) Row
    2.) Push ups
    3.) Bike
    4.) Strict Pull up / Ring row
    5.) DU's

    • Ohjeistus:
    • Päätä itse toistosi. Työskentele aina n. 30-50s.
    • Kevennä punnerruksia/leukoja niin, ettei tarvitse vääntää väkisin ja vältä totaali hyytymistä.

  • WOD Workout

    AMRAP 9 mins
    9 Hang Power Snatch @43/30kg
    6 T2b
    30 Double under
    Goal: 4+ rounds

    Extra
    Side Plank Crunch: One full Tabata 4 sets each side.

  • Core Armor 2 Workout

    For quality
    3 - 4 rounds
    Side plank rotation (right) x 8
    Overhead walking with barbell 40 m (use banded weights)
    Side plank rotation (left) x 8
    Windmill both side x 4

  • NBT TENDER 56 min Workout

    E3,5min 4rounds

    -15 pull up / C2B
    -15 WB
    -6 DB squat snatch
    -———————

    -DT 12-9-6
    -10 pistol squat
    -6 bar over burpee
    ————————-
    -16 GHD
    -1 rope
    -10 T2ring / 5 MU
    ————————

  • Strength Strength

    Overhead squat 5x3 reps (15 mins )
    - add weight each set
    - build to heaviest triple
    - optional : 5x3 Front squat
    - 90 sec rest btw sets