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

  • Punttitunti, ACC1, alakroppa Workout

    Liikkuvuusharjoitus: Kasakka venytys
    Lämmittely:
    1. Nilkka drillit
    2. Räkissä vastuskumilla pakaran aktivointi

    A1. Zombikyykky tangolla
    A2. Maastaveto tempausotteella polven yläpuolelta
    B1. Reverse kyykky käsipainolla
    B2. Selän ojennus yhdellä jalalla

    Toistot: A1 ja A2 8 toistoa, B1 ja B2 10 toistoa ja C1 ja C2 12 toistoa
    Sarjat: 3 - 4 Tempo: 2020, Palautusajat: 90 - 120 sek ja Varat: 1 - 2

  • Hip thrust Workout

    2 x 5 V.2

    Huom!
    Liike tehdään penkiltä. Käytä tankoa sekä painoja.

  • WARM-UP Workout

    EMOM x5: 2 Devils Press + 3 DB Front Squat + 4 DB Push Jerk

    Then 3 rounds:
    10m Inchworm Walk
    5 Banded Pull Apart, tempo 5015 video
    5 Box Jump

    Thoracic Flow video and/or Squat Flow video

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    5x15sec Flutter Kicks, 45sec rest

    RPE 4

    Tailor the time if needed.

  • Optional accessory Workout

    Optional Accessory:

    3-5 rounds, rest as needed between

    1) 10 GHD Hip Extension with 3sec hold at the top
    2) 20-30sec Banded Walk video

    RPE 3 to 4

  • Optional accessory Strength

    Optional Accessory
    STRENGTH

    2-3 rounds, rest as needed between:

    1) 6 Strict Press
    2) 8+8 DB Row or Meadows Row video
    3) 10-20 Landmine Twist video

    RPE 4 to 4+

  • WARM-UP Workout

    EMOM x8
    1) Row 10-20cal
    2) 10 Up&Down

    Frog Flow video and/or Squat Flow with a Plate video + Snatch Drills video

  • WARM-UP Workout

    5-10min Row/Airbike/Bike…
    3rounds:
    10m Inchworm Walk
    7+7 Single Arm Ring Row
    10-15 Banded Good Morning video
    10 Kipping Swing

    5-10 Down Dog to Cobra video + Perfect Stretch video

  • Yoke carry Strength

    Yoke carry
    3x15m @ AHAP

  • Rowing intervals Workout

    Warm up:
    5min Easy row
    15 Banded good mornings
    5/5 Perfect stretch
    10 Squat to hamstring
    10 Banded pull with 2s hold
    10m Squat walk

    Row 5 x 5min (1min rest between sets)

    Tee kaksi vetoa lähempänä aerobista kynnystä (70-75%) ja viimeiset kolme lähempänä anaerobista kynnystä (80-85%). RPE 3

    +

    Accessory WOD