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

  • Extra Credit 03-11-2020 Workout

    Rollback Triceps Extensions: 3 x 12-15. Rest 60s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Bike Workout

    Reps = km

  • 2.9.2020 Vi Ska Kyykka! Workout

    Kyykky 6 x 3 x 80%

    Rive kyykkyyn + samaan vauhtiin kyykkyyn työntö

    5 x 2 x helpot

    Tempaus taskulta

    2 x 1 x 50%
    2 x 1 x 55%
    2 x 1 x 60%
    2 x 1 x 65%

    Tiukat jalannostot

    4 x 10
    Suorinjaloin mave kaäsipainoilla 4 x 12

  • WOD Workout

    Every 90 sec x 10 sets
    3 man maker @22,5/15kg
    9 V-sit up

  • Power C&J Workout

    2 Rounds with empty barbell:
    5 Kang squat
    5 Romanian DL
    5 Shoulder press
    5 Push press

    Every 2.30min x 5

    2 Power clean + 2 Push jerk @72,5% of C&J 1RM

    Focus liikkeen tervävyydessä, joten pidä paino sen mukaisena.
    Muista hyvä kontakti rinnallevedoissa.

  • Polkujuoksu Workout

    Polkujuoksu Ahvenistonharjulla 5,2 km.

  • Power snatch 1RM Strength

    Power snatch 1RM

    Build up to a heavy single power snatch

  • Run Workout

    Run for long distance

  • Extra Credit 23-10-2020 Workout

    Bicep 21s: 3 x 21. Rest 90s
    +
    - Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 5 rounds Workout

    24-20-16-12-8
    Toes to bar
    Wallball (20/14 lbs)

    (Time cap: 10min.)