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

  • Takomo recover #16 Workout

    3 x 15 min

    1. 6 min row easy pace
      Remaining time
      12 cossacks
      12 lateral box step up
      12 reverse lunges
      Pigeon strech on box 1min per leg

    2. 6 min ski easy pace
      Remaining time
      5+5 turkish get up
      20m KB Front rack carry
      20m farmers carry
      Warrior squats 1min

    3. 6 min around gym easy jog/walk
      Remaining time
      20 bird dog
      20 dead bug with plate
      20 Heel touches
      20 sec superman hold

  • Monday 29th October 2018 Strength

    20min EMOM: 1 snatch high pull + 1 snatch

    (Aim to stay consistent with lifts & try to avoid failure, if that means staying around a certain % rather than maxing out then so be it!)

    This applies to beginner & intermediate lifters!

  • Conditioning 21-10-2018 Workout

    4 Rounds of:
    30m Front Rack Carry (Athlete Choice of weight)
    15 Overhead Squats (35/25kg)
    21 Calorie Row
    Rest 90s
    *Score = fastest split

    Rx+: 42.5/30kg
    OHS: Scale to DB Goblet Squat with challenging weight.
    20:00 Cap

  • Walking Lunges and pulling Workout

    4 Rounds of:
    Alt.
    (A) 15m Walking Lunges with KB/DB`s
    (B) 5-8 Strict C2B/Pullup/Ring Row (choose a challenging exercise)

  • NBT Front Squat Strength

    Front Squat w2sec pause

    6x4

  • WOD 25.10 Workout

    WOD (S): engine build

    4 sets with increasing effort per set
    12/10 cal row/ski/bike
    15 dual KB deadlift
    20 steps bearhug medball lunges
    15 wall balls
    rest 3:00

  • 27.10.2018 J&R Workout

    Takakyykky 8x3@85%

    Polvelta tempaus 70%, 75%, 3x1@80%

    Polvelta rive + työntö 1+1@70%, 1+1@75%, 1+1@80%

    Selänojennus pito, kaveri istuu jalkonen päällä 4 x max

    Lisäpainolankku 4x30s

  • Optional accessory Workout

    Optional Accessory:

    3 rounds, rest as needed:

    Unbroken set of:

    10 V-Up + 10 Hollow Rock + 10sec Hollow Hold

  • Cardio with the girls Workout

    Every 5 minutes:
    A)
    200m Run on skillmill
    2 rounds of cindy:
    5 Pull-ups
    10 Push-ups
    15 Squats

    B)
    30/24cal Row
    1 round of diane:
    21-15-9
    Deadlift 100-70kg
    HSPU

    Alternate btw A & B. First round do 21 reps of diane. Next round 15 and last round 9. So this is a 30min workout.

  • Aina kun mä kippaan Workout

    EMOM 12 min:

    Station 1 – Kipping Pull Ups x 6
    Station 2 – Hand Stand Push Ups (or Box HSPU or L-Sit Press with heavy DB) x 4 - kippaa myös käsilläseisontapunnerrukset tai harjoittele tämä osa tekniikkaa varten :)