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

  • AMRAP 20min Workout

    With partner:

    50 cal Row/Air bike
    50 Thruster (35/25kg)
    50 Toes to bar
    50 Box jump

  • 60min Conditioning Workout

    1:1 work/rest
    8 x 300m Skillmill run
    Then
    8 x 500/400m Row

    Score total meters.

  • 13.11.2019 Sali Workout

    Lämmittely:

    10 minuuttia.

    15 GTOH, levypainolla
    15 kyykkyä
    10 Kuminauha maastaveto

    Voima Rive + VAPU

    5 x 3+3 x 70-80% (vapu)

    Raakarive + VAPU

    4 x 2+1 x 80-90%

    Raakarive

    4 x 1 x 90%

    Ponnistus kulmasta takakyykky, nouse raskaaseen kolmoseen.

  • Power clean + Hang power clean Strength

    In 20 min:
    6x
    Power cleang + Hang power clean
    - Build to heavy

  • Snatch & BOB Workout

    Every 2min x4
    - 7 Snatches 43/30kg
    - 7 Burpees over bar

  • WARM-UP Workout

    3 rounds:
    20/15 cal Row
    5+5 DB Single Arm Hang C&J
    10m+10m Single Arm DB Overhead Walk

    Thoracic Flow video and 5 Banded Pull-Apart, tempo 5015 video

  • Gymnastic -tunti 2. Workout

    Harjoitellaan kuppi-kaari -liikettä.
    Tutustutaan leuan vetoon (pull up) ja harjoitellaan erilaisia variaatiota.

  • Strength Strength

    • 8-8-8 of:
    BB Back Squats
    85-95% of today 8 @ 8 RPE

  • Strength Strength

    • 8-8-8 of:
    BB Back Squats (0:03 pause)
    8 @ 8 RPE
    55% 1RM 8 reps
    60% 1RM 8 reps
    65% 1RM 8 reps
    Pause @ parallel position
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

  • Weightlifting strength Strength

    • 3-3-3-3-3-3 of:
    BB Squat Snatch
    Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
    avere ancora 1 rep di margine. Poi con il 95% di quel carico fai altri 2 sets. No drop n’go. Non
    staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.