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

  • Gymnastic prog 6.0 Workout

    Every 2min x 8 Alt. A and B
    A) Bike erg 1min (80% Effort) + 6-12 C2B/Pull up
    B) Bike erg 1min (80% Effort) + 6-12 HSPU (Deficit if possible)

    Kummassakin liikkeessä 1-2 toistoa reserviin.

  • Extra Credit 11-12-2020 Workout

    DB Pull-over: 3 x 10-12. Rest 60s.
    +
    - Global Foam Roll pecs 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)

  • Punttitunti, joulukuu alku, alakroppa Strength

    Maastaveto 6 x 2

    Ensimmäisellä viikolla 10 kg korotukset. Tokalla viikolla 5 kg korotukset. Arvioi vika kakkonen 90-95 % 2 RM.

  • AMRAP 15min. Workout

    15/12 cal Row/Bike/Run
    12 Power Cleans (50/35kg)
    9 Burpee over bar

  • Extra Credit 08-12-2020 Workout

    DB Hammer Curls: 3 x 10-12. Rest 30s.
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • NBT keuhkoralli kaverin kanssa Workout

    28 min AMRAP with Partner

    60 DU’s
    20 C2B/pull up
    20 hspu
    20 cal ab/row/Ski

  • 5.12.2020 Workout

    "Painonnostokisat"

  • Joulukalenteri päivä 4 Workout

    Tänään istutaan seinäkyykyssä 20kilon limppu sylissä! Niin kauan kuin mahdollista!

    90 asteen kyykky, eli pylly ja polvet samalla tasolla ja kantapäät polvien alla. Kiekko sylissä ja kädet roikkuu vapaana. Let’s go!

  • Morning Intervals Workout

    12x
    90sec ON/90sec OFF

    A) BikeErg
    B) SkiErg
    C) Echo Bike
    D) Row

  • HS Walk Skills Workout

    Warm up 3 round:
    4 Arch to hollow
    10 Shoulder taps with push up position
    5 Downdog push up
    5 Table top pose

    Build your own obstacle course. Practice around 15min.