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

  • Basic conditioning Workout

    40-50min PK laitteilla (60-65%) tai juosten 40min( 3min ON/1min OFF) @60-70%)

  • Accessory Workout

    2 Rounds:
    6/6 Bulgarian split squat V.1-2
    Rest 1min
    15/15m Farmers carry kahvoilla tai trab tangolla V.1-2
    Rest 1min

  • Deficit deadlift Workout

    2 x 4 V.2-3/R.3min

    Huom!
    Seiso 10kg levypainojen päällä.

  • Pause front squat Workout

    3 x 2 with 1sec pause at the bottom. V.2/R3

  • C&J Workout

    Warm up 1-2 rounds:
    8/8 Windmill
    10 Plate squat with 2sec pause
    10/10 One leg RDL
    10 Banded press
    10 Banded pull apart with 5sec hold
    10 Scap pull up
    10 Alt. banded dead bug
    5 Broad jump @70-80% effort

    C&J complex
    4-6 Sets:
    2 x Clean with 1sec pause bellow the knee and above the knee + 2 Split jerk with 2sec pause in the catch position.
    Pidä painot kevyenä @50-60% ja focus liikkeen oikeissa asennoissa!

    4 sets:
    1 Squat clean + 1 Hang squat clean + 1 Split jerk
    Up to moderate weight. Around 70%-75%.

  • Warm up Workout

    5min Ski @HR60-70%

    2-3 Rounds:
    10 Scap pull up + 10sec dead hang
    10 Scap push up + 10sec push up hold
    10 Face pull
    8/8 Side plank rotations

    15min HS walk obstacle course.

  • 270221 Lauantai Workout

    "Half Cindy"
    10min AMRAP
    5 pull-up
    10 push-up
    15 squat

    5 min rest

    "Annie with a twist"
    10min AMRAP
    50 - 40 - 30 - 20 - 10
    double under
    weighted sit-up 20/14

  • "Snake Eyes" Workout

    10 Rounds For Time [30 Minute Cap]:
    10 Dumbbell Renegade Rows 22,5/15kg
    30 Double Unders
    15 Burpees

  • MU Skills Workout

    RX+
    EMOM5
    2-5 MU (UB)
    Jätä 1-2 toistoa reserviin viimeisellä minuutilla.

    RX
    Every 30-60sec x 10
    1 MU

    Scaled:
    Tee 5 hyvää toistoa ilman kelloa.

    Huom!
    Voit tehdä Bar tai Ring MU.

  • Push & Pull Workout

    2 Rounds:
    Bench press 4 (2+2) V.2
    Rest 1min
    Pull up (2+2) V.2
    Rest 1min

    Huom!
    Käytännössä tehdään neljän toiston sarjoja, mutta ne on jaettu kahteen osaan. Eli teet 2 toistoa, huilaat 30sec ja teet uudelleen kaks toistoa. Tämän jälkeen huilaat 1min, siirryt toiseen liikkeeseen ja teet saman.