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

  • TUPLA AMRAP Workout

    AMRAP 5 min

    20 DU’s or 60 SU’s
    20 Air Squats

    Rest 2 minutes, and then…

    AMRAP 5 min

    5 DB Man-Makers 6/10kg vain yhdellä välipunnerruksella <3
    5 Toes to Bar tai linkkari

  • Monday 14th January 2018 Workout

    21-15-9
    Thrusters 42.5/30
    pull up
    12-9-6
    Thrusters 60/42.5
    Bar muscle ups

    (12min time cap)

  • NBT OHS Strength

    Every 2.30min 5 rounds

    OHS

    find day’s heavy

  • NBT MACHO MAN Workout

    OTM for for 20minutes

    3 Power cleans + 3 Front squats + 3 Jerks (75/50 kg)

  • Takomo Recover #17 // Sykkeet 50 max 60% Workout

    EMOM 50

    Min 1: Easy Row/Bike/Ski
    Min 2: 10 sec hollow hold + 10 hollow rocks + 10 sec hollow hold
    Min 3: TGU 2/side light weight
    Min 4: Easy Row/Bike/Ski
    Min 5: Lateral box step ups high box 5/5 reps

  • Clean & Jerk Strength

    Three competition lifts

  • Snatch Strength

    Three competition lifts

  • Takomotor EMOM 25 Workout

    EMOM 25 (50 sec work, 10 off)

    Min 1: Single arm DB/KB hang clean + jerk 12 reps (6/6)
    Min 2: Lateral burpee over DB/KB 12 reps
    Min 3: WB shots 9/6kg 15 reps
    Min 4: Chin over the bar hold 20-30 sec
    Min 5: DU 50 reps

    L1: 22,5/15kg //20 sec hold
    L2: 25/17,5kg // 30 sec hold

  • 1/10/19 Workout

    Warm up(0:00-10:00)
    10 inchworm
    10 plyo

    10 active spiderman
    10 plyo

    10 cal bike/row
    10 plyo

    Barbell warm up

    Mobility(10:00-15:00)
    :30 sec chest stretch per
    1:00 min child's pose

    Pointers(15:00-20:00)
    Rkbs-hip hinge, chest high.
    Sit ups-full rom, use arms for momentum.
    Shuttle-touch at each point.
    Strict press-no hips

    Strength(15)
    Strict press-week 1

    Metcon(20)
    “Drago”

    30-25-20-15-10:

    Russian Kettlebell Swings (70/53)

    AbMat Sit-ups

    10 Meter Shuttle Sprints

    Opt(15)
    5x5 back plus hip ext
    800m run, walk back then 800m run, walk back
    3x2 deadlift-heavy
    gym 🐐 -pull ups and hspu

    FT Float
    2rds
    10 hspu
    10 pull ups, c2b x7, bmu x5, rmu x3
    10 ghdsu

    Finisher
    30 scap push ups
    60 double crunch
    1:00 min sh distraction
    1:00 min hamstring stretch

  • Easy 20-30min aerobic activity of your choice Workout

    Easy 20-30min aerobic activity of your choice

    Ohje: Tee päivän kunnon mukaan jokin 20-30min aerobinen harjoite.