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

  • Deadlift week 1 Strength

    Deadlift
    3 sets of 7 reps (60/65/70 %)
    Rest 2 min between sets

    Huom: lisää kiloja edelliseen sykliin. Lisäys 2.5-5 kg/sarja. Voit myös lisätä laskennalliseen 1rm-tulokseen X määrän kiloja ja laskea sillä työsarjat

    Vikassa sarjassa voit mennä hieman yli prosenteissa jos päivän kunto on hyvä ja edelliset sarjat rullas hyvin. Huomioi kuitenkin että syklin edetessä kilot nousee.

  • Steady Wednesday Workout

    5 mins on 1 off. Switch between A and B (48 mins)
    A. Row steady pace

    B. 30 medball cleans
    20 step ups
    20 hollow rocks
    10 bicep curls

    This is a steady 60-70% effort. If you get through B, go back to the start

  • Tabata Workout

    Perform tabata intervals of

    1 tabata interval is 8x20sec ON/10sec OFF

    1 min of rest between intervals

  • Jerk 1RM Strength

    25 minutes:

    • Jerk 1RM (from the rack)

  • Handstand skills Workout

    harjoittele pitoja, kävelyä, hspu:ta jne.

  • Squat snatch, 1,5 -waves Strength

    Korota pikkuhiljaa. kun epäonnistut, ota painoa pois ja nouse uudestaan niin ylös kun teknisesti pääset.

  • 5 x 500m ROW Workout

    In pairs 1:1 works/rests. Try to reach same times!
    GO HARD or GO HOME!
    Result is the total time spent rowing!
    Reset the rower every time, and record your every time separately too!

  • Four rounds of rowing and cleaning Workout

    In 90 seconds:
    Row 250m then AMRAP Hang Squat Clean (50% of 1 RM Clean)

    90 sec. rest between rounds

    Finisher 40 Weighted sit-ups

    Record the total number of Hang Squat Cleans.

  • Rower / Skierg test Workout

    Test your peak watts on skierg / rower

  • Open Gym klo 19-20 Workout

    OG klo 19-20