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

  • Core Workout

    CORE:

    SUPERSET
    A1) 4x5 Good morning (work up in weight)
    A2) 4x10 Hollow rocks

    *molempia liikkeitä yhdet sarjat putkeen ja välissä pieni lepo tarpeen mukaan. noin 15 min tähän osioon.

  • 22.2.2021 Strength

    Snatch High Pull

    2 x 2 x 80%
    2 x 2 x 85%
    2 x 2 x 90%
    3 x 2 x 95%

    SO 2:00

  • 21.2.2021 Workout

    21-15-9

    Calories Echo Bike
    Ring Dip
    Wallball 12/9kg

  • 21.2.2021 Workout

    15 minutes warm up / quality

    10 Banded Pull Apart
    1:00 Double KB frontrack hold
    7 Strcit Pull Ups
    15/12 Calories Echo Bike

  • Pe 19.2.2021 perus: maastaveto + penkki Strength

    Etuheilautus 3x20

    Maastaveto 2x5x82,5%

    Maastaveto korokkeilta 82,5% x amrap
    (korokkeet esim 20kg bumber tai 2 kpl kumilaatta)

    Vauhtipunnerrus 3x6

    Ojentajat kumpparilla 5x8-15

  • Core Workout

    Core

    3 kierrosta 30s työ/ 30s lepo
    1. Heavy object hold
    2. kylki lankku vasen
    3. kylki lankku oikea
    4. toes to rings

    *Voi aloittaa eri pisteiltä.

  • Row Workout

    Row

    With partner 4 rounds (each) for time: 750m row
    *Active recovery on bike erg / air bike after each row. YGIG.

    Tc:28 min

    *Viime viikolla soudettu 500m.

  • In 10min Window Workout

    8 Split Squats / side
    rest 1 min
    8-12 Tuck Crunch
    rest 90s

  • Snatch 3 RM Strength

    Snatch 3 RM

  • Snatch EMOM Strength

    Snatch EMOM 12 min

    12x2 @ 75%