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

  • Monday 31st August 2020 Workout

    In pairs

    1010m row/ski

    62 Kettlebell swings 16/24
    62 Ball slams 9kg
    62 Thrusters 15/20
    62 Push ups
    62 Knees to elbow

    1010m row/ski

    Resting player must hold their kettlebell whilst team mate works. If the kettle bell is placed on the floor both player must do 8 burpees

  • WITH PARTNER Workout

    AMRAP 30
    50 DU
    40 Sit up
    30 Burbee
    20 Pull up
    10 Push up

  • Weighted pull-ups Workout

    4x6 Weighted pull-ups
    All 4 sets with same weight. 1-2min rest btw sets.

  • Morning Intervals Workout

    12x
    New every 3rd minute
    20/15 Cal

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

  • 5 rounds Workout

    30s. ON / 30s. OFF
    1.) DU's / SU's
    2.) Handstand walk / Practice
    3.) Pistol squat / Air squat

  • Chin-Ups Workout

    For time:
    30 Strict chin-ups

    TC 7min

  • Strength Workout

    Max UB rep Push press with 70% of 5RM

  • Strength Strength

    Push press 5RM

  • Squat accessory Workout

    3-4 RDS:
    10+10 DB single leg RDL
    10+10 KB front rack split squat front leg deficit (1 or 2 20kg plates)
    15sec Hollow hold

    Rest 2min

  • 12.8.2020 Sali Workout

    Lämppä

    2 KRS

    5 vauhtipunnerrus hitaalla laskulla
    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 pystypunnerrus
    5 panda pull nivuselta rive-ote
    5 raakarinnalleveto nivuselta
    5 voimakääntö nivuselta rive-ote
    5 voimakääntö nivuselta kyykkyyn allemenolla rv-ote
    5 korkea rinnalleveto päkiöille
    5 rinnalleveto silmät kiinni

    RIVE PANDA-PULL NIVUSELTA
    4×3@tanko - 50 rive-% (palautus 2min)

    RINNAN KORKEUDELTA KÄÄNTÖ ETURÄKKIIN 4×3@tanko ->
    (palautus 1-2min)

    1 × RIVE TASKULTA + 1 × RIVE PUOLESTA REIDESTÄ +
    1 × RIVE TASKULTA + 1 × RIVE PUOLESTA REIDESTÄ samaan
    vauhtiin
    3[1+1+1+1]@60, 2[1+1+1+1]@65 rive-% (palautus 2min)

    TEMPAUS LANTIOLTA 3×2@50, 55 Te-% (palautus 2min)

    BOX-ETUKYYKKY, kyykyn syvyys 2cm yli vaakatason
    8x2@tanko - 50 ek-% (palautus 2 min)

    Accessory

    10+10 YHDEN JALAN RDL (tanko)
    10+10 YHDEN KÄDEN PENKKI (kp/kk)
    10m+10m TARJOILIJAKÄVELY käsi suorana pään vieressä,
    lonkat ja polvet 90/90 (kp/kk)