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

  • Segment pull 5 Strength

    4 sets 3 reps
    2-5kg more to last time, rest 90s. b/w sets

    2 s. pause @
    - 1cm from floor
    - below the knee
    - mid thigh

    NO EXT, continue straight down
    5s. down, perform TNG

  • Intervals Workout

    4 Rounds:
    A1) 40sec Yoke/D-ball carry/Farmers carry (töölössä on kahvat)
    1min Rest
    A2) 40sec Zercher lunges
    2min Rest

    Valitse haastava paino, mutta niin, että jaksat liikkua koko intervallin ajan.

  • Accessory Workout

    3 Rounds:
    B1) Dip 6 ( telineessä) V.1
    B2) Barbell prone row 6 V.1
    Rest 2min

    Dipeissä käytä lisäpainoa tai skaalaa kumpparilla.

  • Partner Workout Workout

    In teams of 2. I go, you go:
    12 rounds of:
    24 DU
    8 Alt. DB power snatches

    Into

    6 rounds of:
    12 WB 9/6kg
    4 Alt. single arm devil presses

    M: 22,5kg
    W: 15kg

    Accumulate the rounds as a team. Only one partner is working at a time and switch after full rounds. Wear a vest 9/6kg, if you got one.

  • Follow Class programming Workout

    10 Sets Alt. A) / B)
    3min ON / 1min OFF

    Part A)
    12 KBS 24/16kg
    10m + 10m Mixed carry (KB)
    8 Strict T2B

    -

    Part B)
    40 DU
    10 WB
    Row Cal (Remaining time)
    HR 70-80%

  • Accessory 2.0 Workout

    3 Rounds:
    A1) Bottoms up one arm KB carry 15/15m
    A2) Half kneeling face pull 12
    A3) Sots press 12

    Focus liikkeessä, ei painossa.

  • 7.10.2020 Strength

    Shoulder Press, every set AHAP

    10-10-8-8-6-6-3

    Between sets 20 biceps curl alternating

    SO 3:30

  • Torstai 8.10. Workout

    Mobility

  • Accessory Workout

    3 Rounds:
    A1) Dual KB farmers bulgarian split squat
    Rest 1min
    A2) One arm farmers carry 10m/10m
    Rest 1min

  • "Street Sweeper" Workout

    For Time:
    21 Front Squats, 200 Meter Run
    21 Pull-ups, 200 Meter Run
    18 Front Squats, 200 Meter Run
    18 Pull-ups, 200 Meter Run
    15 Front Squats, 200 Meter Run
    15 Pull-ups, 200 Meter Run
    12 Front Squats, 200 Meter Run
    12 Pull-ups, 200 Meter Run
    9 Front Squats, 200 Meter Run
    9 Pull-ups, 200 Meter Run

    Barbell 50/35kg