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

  • 1.7.2020 Workout

    Raakatyöntö + saksiin työntö, suoraan tiputuksesta

    5 x (1+1) x 55-65 (Ty)

    2 x rive + työntö

    8 x (2+1) x 70 ->

    Pystypunnerrus 5 x 3, raskas

    Jalannosto riipusta 4 x 15
    Dipit 4 x 15

  • Strength Workout

    Core work:
    4 sets of :
    KB Wind mill x 6/6 (increase weight)
    L sit on boksz/ring x 20 sec
    Barbell good morning x 10 @ 50/35kg
    60 sec rest after each movement
    2 mins rest after each round

  • AMRAP 8min Workout

    9 x Hang Power Snatch 50/37.5
    8 x HSPU
    7 x V-Ups

  • 24.6.2020 Workout

    Raakatyöntö (tolpilta/pukeilta)

    6 x 2 x 65-80%

    8 x (2xrive + työntö) x 65 - 85%

    Pystypunnerrus 5 x 3, raskas

    Jalannosto riipusta 4 x 15
    Dipit 4 x 15

  • Cool down / omatoimi Workout

    Cool down
    3:00 light cardio machine
    2+2 min wall pec strech
    2+2 min couch strech
    2+2 min piriformis strech

  • 3 rounds Workout

    AMRAP 2min.:
    18/14 cal Air Bike (Row/Run/Ski) (Buy in)
    Max Reps Power snatch (60/40kg)

    Rest 1 min...

    AMRAP 2min.:
    18/14 cal Air Bike (Row/Run/Ski) (Buy in)
    Max reps OHS (60/40kg)

    Rest 1 min...

    • Ohjeistus:
    • Tangon tulisi olla sellainen, että kykenet suorittamaan tempauksessa nopeita ykkösiä/lyhyitä sarjoja ja kyykyssä pidempää sarjaa.
    • Etene 2min. aina tehokkaasti.
    • 18/14 cal aloitukseen tulisi kulua aikaa n. 60s.
    • Skaalaa tarvittaessa.

  • Conditioning WOD: 30 min AMRAP Workout

    CONDITIONING WOD ala Lasse Rantala / ATP

    30min AMRAP:
    200m Run (2x laiturilta postilaatikolle)
    2-4-6-8... Power Clean
    200m Run
    2-4-6-8...STOH

    First round is 200m run, 2 power clean, 200m run, 2 stoh. Next round is 200m+4+200m+4… Add 2 reps to both movements each round.

    Target: Steady pace, not all out.

    Loadings:
    Rxd: 60/40kg
    Masters: 50/35kg
    Tailored 40/30kg

    • Jos tunnilla paljon porukkaa voi tehdä pareittain eli toinen käy juoksemassa kun toinen tekee liikkeet jne...

  • Strength Workout

    15 mins

    1a) Strict Medium Grip Pull-ups: 4 x 6reps Rest 45s.
    Options: add weight, BW, Partner Asssited

    1b) Single Arm Overhead KB Carry: 4 x 20m/arm. Rest 45s.
    - heavy sets

  • Mikko Trangle progression Workout

    Mikko Triangle progression:
    10x
    1min Assaultbike
    1 min row
    1 min ski
    90 s rest

    Go hard but sustainable pace. Take calories on each machine as goal

  • OPTIONAL Workout

    2rounds:

    30 banded pull apart
    20 wall squat
    10 ring row

    rest 1min between rounds