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

  • "Grace" Workout

    “Grace”

    For time:
    30 clean and jerks 60/40kg

    TC: 6 min

  • NBT hikijumppa Workout

    4rds
    90s AMRAP
    -7 T2B
    -7 HSPU
    2min AB

    4rds
    90s AMRAP
    -3 squat CLEAN
    -4 BAR OVER BURPEE
    2min ROW

    4rds
    90s AMRAP
    -HS WALK
    2min RUN

    4rds
    90s AMRAP
    -7 KB SWING
    -4 rMU / pull up
    2min ROW

  • Accessory Workout

    3-4 Rounds:
    10 Ring face pull
    6/6 Windmill
    6/6 One arm KB Z-press (bottom up)

  • Conditioning Workout

    Every 2min x 6
    Alt. A and B

    A) Assault bike (@85% effort) 10/7 cal + 6-12 C2B/Pull up
    B) Row (@85% effort) 10/7 cal + 6-12 Kipping HSPU

    Valitse toistomäärä niin, että pystyt helposti tekemään UB hyvällä tekniikalla.

  • Strength Strength

    EMOM 10 mins
    3 position squat clean
    - high hang, hang, floor
    - use the same weight across all sets
    - around 70% of 1RM squat clean

  • Warm up Workout

    Lämmittelyohje:
    5min Kevyt rullaus (Latsit, takareidet, pakarat,lonkankoukistajat)
    10min Dynaamiset venytykset,coren aktivointi,olkapää lämmittely kumpparilla

  • Ma 11.1.2021 sheiko 4/18 Workout

    Kyykky 8x50%, 2x6x60%, 5x4x70%

    Pystypunnerrus istuen käsipainoilla 5x6
    -keskiraskas/raskas

    Penkki 5x10x40%
    -ylileveä ote

    Hyvää huomenta 4x12
    -kevyt

  • Accessory Workout

    3 Rounds:
    8/8 Pallof press with split stance
    20-30sec Kopenhagen plank (R)
    20-30sec Kopenhagen plank (L)
    30sec Wall sit

  • Conditioning Workout

    This is class programming, you can take class if you want.

    Every 6 min x 5
    Row 20/15 Cal
    10 Box jump
    30s+30s Mixed carry (KB)
    16 DB Snatch 22,5/15kg
    Rest remaining time
    70-80% HR

    Use a higher box and try out a heavier DB
    Mixed carry this week one on front rack, one on farmers carry, or what they point out in class.
    Focuse on being consistent.

  • Conditioning Workout

    3 Rounds:
    20/15 cal Assault bike
    10 Hang power clean @60/40kg
    10m Front rack walking lunge @60/40kg
    Rest 1:2
    Eli jos kierrokseen menee 1.30min niin lepäät 3min.
    Treenin idea on olla sprintti, mutta pyri säilyttämään sama vauhti kaikilla kierroksilla.