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

  • Pe 12.6.2020 Maastaveto Strength

    Maastaveto 4x8x71%
    -lämmittelysarjat stoppivetoina!

    Bulgarian Split Squat 4x8 / jalka

    Suorinjaloin maastaveto yhdellä jalalla 2x15 / jalka

    Sivutaivutukset 2x15

  • For time Workout

    30-20-10:
    - Power snatch (35/25kg)
    - Burpee over bar (Lateral)

    (Time cap: 10min.)

    • Ohjeistus:
    • Tangon tulee olla kevyt. Kaikki sarjat tulisi pystyä tekemään 1-3 osassa.
    • Skaalaa ensin painoja alas, tarvittaessa myös toistoja esim.: 20-15-10 tai 20-10-5.

  • Ke 10.6.2020 Penkki Strength

    Penkki 4x8x71%

    Dippi 5x10-15
    -tarvittaessa kumppari helpottamaan tai lisäpainoa kyytiin!!

    Vipunostot maaten 5x10-15

    "Throatpulls" istuen 5x10-15

    Apuliikkeiden järjestyksellä ei väliä!!!

  • 2.Conditioning Workout

    "Man on Fire"
    For Time:
    5 Rounds of "Nate", 100 double unders
    4 Rounds of "Nate", 100 double unders
    3 Rounds of "Nate", 100 double unders
    2 Rounds of "Nate", 100 double unders
    1 Round of "Nate"

    1 Round of "Nate":
    2 Ring muscle-ups
    4 Kipping handstand push-ups
    8 kettlebell swings (70/53)

    Kilos: 32/22.5

  • For time Workout

    30/24 cal Row/Bike
    30 Wallball (20/14lbs)
    30/24 cal Row/Bike
    30 Chest to bar

    And then...

    15/12 cal Row/Bike
    15 Wallball (20/14lbs)
    15/12 cal Row/Bike
    15 Chest to bar

    (Time cap: 12min.)

  • 8x3 Jerk from rack Strength

    8x3 Jerk/Split Jerk from rack.
    Work up to e heavy

  • Back Rack Reverse Lunges 5x12 Strength

    -tanko harteilla, taaksepäin astuen vuorojaloin, yht. 12 askelta
    -"AHAP"
    -Tauko 60-90s.

  • Sunnuntai 31.5. Workout

    3 Rounds
    6 min Jog/Row
    6 min:
    7 Push up
    9 Sit up
    40m Sled push (light weight)
    80m Front rack carry (light weight)

    Rpe 3

  • Lauantai 30.5. Workout

    Legless rope climb

    Wod
    2 min TGU
    2 min Single arm swing
    1 min rest
    2 min TGU
    2 min Single arm swing

  • Mavea Strength

    5×3 Sumodeadlift

    heavy but no 3 rm