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

  • 1.Conditioning Workout

    "31 Heroes"
    Teams of 2
    AMRAP 31:
    8 Thrusters (155/105)
    6 Rope Climbs (15')
    11 Box Jumps (30/24)
    *400 Meter Continuous Wreck Bag Run (50/35).
    Kilos:
    Barbell: 70/48
    Wreck Bag: 22.5/15

  • Extra Credit 26-08-2021 Workout

    Banded Facepull-apart: 100 quality reps.
    +
    - Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Snatch Grip Push Press Strength

    Every 1:30 x 6:
    2 Snatch Grip Push Presses
    - Work to a heavy 2RM for the day

  • Snatch Strength

    5 Sets of Pause Snatch + Snatch
    (Pause below knee)
    Set 1: 2+1 @65% of 1RM Snatch
    Set 2: 2+1 @65%
    Set 3: 1+1 @70%
    Set 4: 1+1 @75%
    Set 5: 1+1 @75%

    • Rest 2-3min btw sets
    • No TnG

  • Gymnastic strict strenght Strength

    Super set of
    Strict Chest to bar
    5, 4, 3, 2, 1
    Ring dip
    5, 4, 3, 2, 1
    - rest 90s
    - use weight if possible
    - this is 8 week cycle
    - chest must touch the bar
    - if using bands, make sure to keep them progressive

  • EMOM x10 Workout

    1 Pause Back squat
    @~60%

  • Lepopäivä Workout

    Rest day - what did you do?

  • Strength Workout

    Superset
    4 work sets!
    Single Arm Landmine Push Press x 6-8 each
    Rest 45s.
    Seated Band Row x 10 with pause each rep
    Rest 45s.

  • Morning Intervals Workout

    4x 3min ON/1min OFF
    +
    4x 2min ON/1min OFF
    +
    4x 1min ON/1min OFF

    Row
    BikeErg
    SkiErg
    Echo Bike

  • 9.4.2021 SQUAT STRENGTH PROGRESS 13/12 Workout

    Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    8 + 8 Hip Extension And Flexion On Bench With Band
    20+20 Chinese Side Bends (nosta kuormaa kylkeä pitkin kohti kainaloa, vuorokäsin)
    8 + 8 One Leg Glute Bridge Pumping (tunne pakarassa, kantap. lähellä pakaraa)

    1-2 rounds: Clean (Cl) Grip
    3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
    3 x [2s Stop Above Knee Power Clean + Clean]
    3 x [Clean Pull + Muscle Clean]
    3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

    KAPEA TAKAKYYKKY (jalat norm. kapeammalla)
    3@50%, 3@60%, 3@65% pal. 2-3min

    LEVEÄ TAKAKYYKKY (jalat norm. leveämmällä)
    4@55%, 4@65%, 4@70% pal. 2-3min

    CLEAN + FRONT SQUAT + SPLIT JERK
    4[1+2+3]@nousu 60% pal. 2min

    VAUHDITON PITUUSHYPPY 3x1 (kirjaa tuloksen ka ylös) pal. 2 min

    TY-VETO, 5 cm KOROKKEELLA (½-ote)
    4@70%, 3x4@80 ty-% pal. 3min

    KEHONHUOLTOA n. 20 min kts. monisteet vapaa valintainen väline, rulla/pallo/tanko/kuminauha