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

  • Optional Accessory Work Workout

    Optional Accessory work

    2-3 rounds (go by feel)

    10 step heavy front rack lunges (Remember safety!!)
    60 sec heavy double front rack KB hold

    *TÄMÄ VAPAAEHTOINEN ACCESSORY WORK! Jos aikaa menee kyykkyihin, keskity niihin tunnin aikana.

  • Front Squat Strength

    Front Squat
    4x6 + 1x AMRAP (with the last used weight, max 15 reps)

    60-65% 1 RM Front Squat

  • Every 90s for 10rds Workout

    2-3 x Jerks
    start 65%
    tanko telineestä

  • Russian Dip or Russian Push-Up Workout

    GYMNASTIC STRENGTH

    Russian Dip video or Russian Push-Up video

    2-4 sets of 2-8 reps, rest as needed between

  • 23.9.2019 Sali Workout

    Lämppä:

    15 minuuttia:

    7 pystypunnerrus
    7 etukyykky
    7 raakarive riipusta
    7 saksiin tippuminen, tanko otsalla, lähtö varpailta
    7 takakyykky
    5-10 lapapunnerrus

    Etukyykky + Työntö (tolpilta)

    2+1x65%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x85%, 2+1x75%, 2+1x80%, 2+1x85%, 2+1x90%

    Työntöveto, 5 cm irti lattiasta (tankoliikkuu kokoajan) + rinnalleveto

    1 x (3+1)@85%, 1 x (3+1)@90%, 1 x (3x1)@95%

    Raakarive + rive puolikyykkyyn + rive

    Nousu Raaka max (failure)

  • Monday accessory work Workout

    Core stuff

    3 rounds 40 seconds work / 20 seconds rest (12 min total)

    1. Plank up downs
    2. Crossbody mountain climbers
    3. Double KB squat (pick weight)
    4. Rest

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    6min AMRAP:

    50 DU
    20 DB Snatch @22,5/15kg
    10 Lateral Box over Jump

    RPE 3 to 4

    Target: unbroken sets

  • 18.9.2019 Sali Workout

    Lämppä:

    3 krs.

    5 kyykkyyn punnerrus, Te- otteella
    5 takakyykky
    5 valakyykky
    5 lattiasta taskuille nosto, te
    5 taskuilta "no feet " raakatempaus

    • 5 min venyttelyä

    Raakatempaus 9 x 2 @60-70% (jalan pitää irrota lattiasta)

    Tempaus veto + korkea tempaus veto (5cm irtilattiasta) + tempaus (jalan täytyy irrota) (tanko liikkuu kokoajan)

    1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x75%, 1+1+1x80%,1+1+1x85%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

    Etukyykky, 3 sek stopilla

    1x75%, 1x80%, 1x85%, 5x1x75%

  • Endurance WOD Workout

    Endurance WOD

    AMRAP 40 min

    For 40 minutes in teams of 2:

    3 000 m row
    200 m KB farmers carry 32/24 kg (räkki ympäri = 25m)
    100 Double unders

    Share the work. One works, one rests.

  • WOD Workout

    For time:
    21-15-9 reps of
    C2b / kipping Pull-ups
    Calorie Row / Bike / Ski

    Timecap: 10 mins
    Assault Bike/Ski: 18-12-7