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

  • Mobility! Workout

    Ohjattu mobility -tunti ”Zoom”:n kautta kello 1800!

    ZOOM -huoneen aikataulut:
    Taukojumppa klo 1130

    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • Home Workout series Workout

    With a PVC pipe (or anything that is similar)

    1: Overhead squat, 3x10 reps with a 2s pause at the bottom
    Start with your snatch grip and go more narrow each set

    2: Snatch grip sotts press with 2s pause overhead, 3x6 reps

    3: Tall snatch with 2s pause at the bottom, 3x6 reps

    4: Pressing snatch balance with 2s pause at the bottom, 3x6 reps

    I know this is going to feel light but its to keep the muscle memory on the lifting.

    Tabata (8x20:10) for each of the following, rest 2 mins between tabatas
    A: Narrow push ups
    B: Narrow HS hold
    C: Push ups
    D: Wide HS hold

    6: Tabata (8x20:10) for each of the following, rest 2 mins between tabatas
    A: Atomic sit ups
    B: Hollow hold
    C: Russian twists

  • Metcon Workout

    15-12-9 or 12-9-6 reps
    DB Snatches @heavy db
    Box Jumps or Squat Jumps
    rest 1:1 and repeat

  • Keskiviikko 8.4. Workout

    Wod
    Double unders
    63-45-27
    Thrusters 45/30kg
    21-15-9

  • Torstai 2.4. Workout

    8 min For quality
    Row 10 cal
    T2b 8 unbroken set
    rest as needed

  • 60 min Juoksu tai reipas kävely Workout

    60 min Juoksu tai reipas kävely maastossa

    jos mahdollista, mittaa matka

  • 5 rounds, rest 30-45sec between movements Workout

    CONDITIONING

    5 rounds, rest 30-45sec between movements.

    1) 5+5 KB/DB Lunge Snatch video
    2) 5+5 Goblet Lateral Lunge video
    3) 5+5 DB/KB STOH
    4) 10 Hollow Rock + 10sec Hollow Hold

    RPE 3 to 3+

  • Deck of Cards Workout

    Each suit represents a different exercise and depending on which card you got is how many of that exersice you do. Everybody pulls a card and starts with that exercise. As soon as your done the net person shows their card and everyone does that exercise for the new card. It could be a completley different exercise or if you get the same suit back to back your doing the same exercise again.

    Reps = Number on the card (face cards are 11 reps, Ace is 12 reps)

    spades= Burpees
    clubs= push-ups
    hearts= sit-ups
    diamonds= air squats
    jokers= 400 m run

    WOD:
    12 min of Deck of cards
    -------2 min break-------
    5 min Partner Wallballs
    -------2 min break--------
    12 min of Deck of cards

  • Warm up 30/3/20 Workout

    Warm up:
    3 Rounds
    6 Up & Down
    8 Air squat
    10 KB-swings

    Then..

    Squat flow

    Mobility:
    1min/side or exercise
    -Sup trap smash
    -Lat roll
    -Rotators smash

  • Engine Bias viikko 49, harjoitus 1. Workout

    Harjoitus 1.

    Metcon (quality)
    Rowing, 4 x 8 minutes with 2:00 rest between sets.
    Try to increase your 500m pace each round. First set should be easy and the last one should be around ”moderate/fast”.

    Harjoituksen tarkoitus on totutella vartalo hiljakseen pitempiä soutuja varten sekä hahmotella miltä mikäkin ”pace” eli 500m arvio tuntu. 4 kertaa 8 minuutin soutupätkät, joissa yrität jokaisella kierroksella kiristää tahtia hieman kovemmaksi. Kierrosten välissä kahden minuutin lepo. Keskity hyvään mekaniikkaan sekä hengityksen mukaiseen liikkeeseen.