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

  • ...sille esitin kysymyksen - kuka keksi Burpeuden....? Workout

    On the minute, for 16 minutes:

    10 Burpees
    5 Power Cleans (60%)

    Elikkäs joka toinen minuutti Burp ja joka toinen PC. Merkkaa paino jolla teit Power Clean ja mieti kuka keksi Burpeet <3

  • Flys and rows Workout

    Dumbbell bent over row 3 x 8 / arm

    Dumbbell fly on the floor 3 x 8

    Alternate between row and fly with a 1 min rest between movements

  • Holds Workout

    EMOM 20

    • 1: 20s Chin over bar hold
    • 2: 20 Hollow rock
    • 3: 10s ring support + 10s Bottom of ring dip hold
    • 4: 20 Super man rock

    For the holds accumulate as much time in the hold in 20s as possible.

  • Movement Prep Workout

    Dynamic Warm up

    Tinmans
    Spider-Man lunge
    Leopard crawl
    Crab walk
    Stretch lunge with arm raise
    Bunny hops
    Broad jumps
    Karaoke

  • Power & Speed - 12min EMOM Clean Strength

    3sets @75%
    3sets @80%
    3sets @85%
    3sets @90+++%

    Harjoituksen tarkoitus: hae päivän ykkösmaksimi rinnallevedossa. Viimeisillä minuuteilla voit korottaa jokaiseen nostoon.Ota tarvittaessa muutama lisäminuutti.
    Lopeta onnistuneeseen suoritukseen.

  • EMOM for 14 minutes Workout

    Power clean- 3reps
    Burpee pull-ups- 2reps

  • Move Prep Workout

    Mobility:
    Roll Hip Flexor + TFL
    Elbow Circles
    Elbow Rotations
    Cat-Cow
    Lizard
    Crab Extension
    Scap Pushup

    Move Prep:
    2 sets of:
    15/ Lunge Pulses
    6/ side Upside down kb press

    10-12min

  • Karjalan Kovin - Sali suljettu Workout

    Tsemppiä kusailijoille!!!!

  • 29.3.2017 Workout

    Mobility 45 min.

  • 3/27/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)
    bring sally up

    ft squat(20)
    establish 1rm

    Metcon/*Metcon-comp(14)
    15-12-9-12-15
    front squat 75/55 *95/65
    pull ups

    Finisher
    barbell quad smash 2 mins per
    lax shoulder smash
    50 kneeling crunch