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 Build It #2 Workout

    3x (kaikissa tempo 3 sekkaa alas) V4

    Single leg DL with barbell 12 reps / side
    Non alternating reverse lunge 12 reps/side 2xDB/KB
    Bicep curls with barbell 12 reps
    Triceps 12 reps / side
    ring row 12 reps/ side
    Abs with rower 12 reps

    Rest 1 min between rounds and as needed between the movements

  • Takomo Build It #1 Workout

    3x (kaikissa tempo 3 sekkaa alas) V4
    Single leg DL with barbell 10 reps / side
    rest 1 min
    Non alternating reverse lunge 10 reps/side 2xDB/KB
    rest 1 min
    Bicep curls with barbell 10 reps
    rest 1 min
    Triceps 10 reps / side
    rest 1 min
    ring row 10 reps/ side
    rest 1 min
    Abs with rower 10 reps
    Rest 2 min

  • Olympic 31.10-1.11 Workout

    1
    EMOM 12
    1. 3 squat cleans (2 second pause on the hip)
    2. 2 squat cleans (2 second pause under the knee and on the hip)
    3. 3 squat cleans
    2
    EMOM 12
    1. 3 jerks (2 second pause in the dip)
    2. 2 jerks (2 second pause in the dip and in the catch)
    3. 3 jerks
    3
    EMOM 12
    1. 2 cleans + 2 jerks
    2. 2 clean and jerks
    Weights can be fairly light. Main focus on the technique and solid lifts.

  • Wednesday 31st October 2018 Strength

    Every 3mins x 6: 2 cleans + 1 front squat + 1 jerk

    (Aim is to try & maintain a heavy load throughout the 18mins from the start but again like snatch try & avoid failure & maybe stick to certain %s rather than maxing out)

  • Wednesday 31st October 2018 Workout

    20 rounds between a pair: KB complex
    3 cleans + 3 front squats + 3 push press on right arm
    3 cleans + 3 front squats + 3 push press on left arm

    (Try go heavy as possible, one KB needed between 2 or 1 each if different weights) should be unbroken

  • Optional accessory Workout

    Optional Accessory:
    3 unbroken sets, res as needed between sets:

    10 Plate Sit-Up + 10sec Hollow Hold (use plate if possible)

  • Core Workout

    100 hollow rock
    Every time you break, perform 30 meters double KB front rack carry

    Huom: skaalaa hollow rock mikäli et pysty pitämään "kuppina".

  • Conditioning 28-10-2018 Workout

    For time with a partner:

    Buy in:
    200 Double Unders

    Then,
    3 Rounds of:
    30 Calorie Row
    10 Curtis P’s (52.5/35kg)

    Then,

    Cash-out
    200 Double Unders

    25:00 Cap

  • Takomo Recover #8 // Sykkeet 50 max 60% Workout

    3 rds for easy pace (45 min):

    5 min easy row (näyttö alhaalla)
    5 min: 4 TGU/ side (light weight) + 50 singles one foot jump (25/25) + 30 easy airsquats
    5 min easy ski

  • Squat snatch Strength

    Every 45sec for 9 minutes:
    1 Squat snatch

    • NO FAILS!!!!