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

  • 16.12.2020 Deload Strength

    Back Squat

    5 x 4 x 82 - 87 %

    SO 3:00

  • Joulun tiimijumppa!! Workout

    X-Mas Teamwork in teams of 3 or 4!

    4500/6000 kg GTOH (Esim. 1500kg / nenä = 50 toistoa x 30kg tai 25 x 60kg)

    300/400 reps of Ring Push Ups

    3000/4000 kg DB Goblet Squat (Esim. 1000kg / nenä = 50 toistoa x 20kg tai 34 x 30kg)

    300/400 reps of Box Overs

    Time Cap 45 min
    - yksi henkilö tekee kerrallaan!!

  • Extra Credit 18-12-2020 Workout

    Zottman Curls: 3 x 8-12. Rest 30s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • PK-treeni Workout

    PK-treeni

    8 rounds for quality:

    2 min: row/bike
    30 s: rest
    2 min: 8 burpee + 12 v-ups
    30 s: rest

  • EMOM 12 Workout

    Min 1: 3-5 Bar Muscle ups
    Min 2: 6-12 Pistol squats
    Min 3: 2-4 Skin the cats

    Scale with muscle up progression:
    - low bar MU
    - Jumping MU
    - NO PULL UPS

    Pistol squat scale to box.

  • Row intervals Workout

    3 Rounds:
    1000m 5K pace
    30s Rest
    500m 2K pace
    2min Rest

    1000m 5K keskivauhtia (sykeet alle anaerobisen kynnyksen)
    500m 2K keskivauhtia (sykkeet anaerobisen kynnyksen molemmin puolin)

  • 20min AMRAP + core Workout

    A. 20min AMRAP
    15/12cal row
    8 kb swing 32/24kg
    12 box step overs 24/20"
    16 du
    1min rest between rounds

    5min rest

    B. Core / for quality x3
    4 turkish get up
    8+8 side plank crunches
    TC: 6min

  • 13.12.2020 Workout

    For time:

    15-12-9-12-15

    Calories Bike Ergo
    GTOH, Voima osion shoulder press kuormalla
    Box over jumps 24/20"

  • C&J Workout

    Warm up:
    5-10min Dynaamiset venytykset/rullaus/aktivoinnit

    Barbell warm up:
    8 Cossack squat with barbell
    8 Kang squat
    8 High hang muscle clean
    8 Clean DL
    8 Tall clean
    8 Push press
    8 Split jerk behind the neck

    C&J:
    2+1 @70%
    2+1 @75%
    2+1 @80%
    2 x 2+1 @85%
    of 1RM

  • Core Workout

    4-5 Rounds:
    10 Alt. V-ups
    10 Tuck ups
    10 Sec Hollow hold

    Lepää sen verran, että saat tehtyä kaikki liikkeet putkeen.