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

  • Tuesday 17.5.22. Workout

    Warm Up
    2 min row + 2 min air bike + 2 min ski erg
    then 2 sets
    10 scapula rolls
    10 deck squats with plate 5/10kg
    5 inch worm with push up
    5+5 single leg db clean&jerk
    5 wall squat
    5 tempo barbell ohs

    then build to workout weights and test 1 time through:
    5 c2b/pull upps + 5 wall ball shots
    5 ohs + 4 bar facing burpees
    5 c&j + 4 toes to bars

    Metcon
    3x10 min emom / 3 min rest bwn

    Part 1
    Odd : 5-10 c2b or Pull ups + 8-10 wall ball shots
    Even : 12/15 calories rowing (or max cals in 50s)

    Part 2
    Odd : 5-7 OHS @30/42.5kg + 4-6 bar facing burpees
    Even : 10/12 calories air bike or max cals in 50s)

    Part 3
    Odd : 5-7 Power clean&jerks @30/42.5kg + 4-6 toes to bars
    Even : 10/12 calories ski or max calories in 50s)

    Cool down 5-10 min light cardio
    tee pientä yleisvenyttelyä / verryttelyä treenin jälkeen jotta olotila hyvä.

  • 17.5.2022 Warmup Workout

    5:00 Any Ergo
    1:00 Banded Lat Stretch ( Each )
    1:00 Banded Pigeon Pose ( Each )
    1:00 Child Pose on Box
    1:00 Squat Hold

    3 x 15 Banded Pull Apart
    3 x 15 Glute Bridges
    3 x 15 Hollow Rocks

  • 12.4.2022 Bench Press Strength

    Build to Heavy Set of 3

    1 x 3 x 90% OTD
    1 x 3 x 80% OTD

  • Tabata Workout

    8 x 20sec ON / 10sec OFF, alt btw:
    - DB Bicep Curls 2x15/10kg
    - Push-ups
    Score: Lowest reps combined

  • 12.5.2022 Basic Strength

    Back Squat

    1 x 5 x 75%
    1 x 3 x 85%
    4 x 1 x 90 - 105%

    Send Off 3:00

  • 16.5.2022 Workout

    3 RFT

    1000m Bike
    20 Toes to Bar
    30 Hang DB Snatch 22,5/15kg ( Single DB )
    40 Air Squat
    25 m Single DB OH Lunge ( Right )
    25 m Single DB OH Lunge ( Left )

    ( 15 - 25 )

  • 16.5.2022 Power Snatc Strength

    Build to a Heavy Single

  • 16.5.2022 Warmup Workout

    5:00 Any Ergo
    1:00 Banded Lat Stretch ( Each )
    1:00 Banded Pigeon Pose ( Each )
    1:00 Child Pose on Box
    1:00 Squat Hold

    3 x 15 Banded Pull Apart
    3 x 15 Glute Bridges
    3 x 15 Hollow Rocks

  • 12.5.22 Workout

    18 min For Quality
    1-3 bar muscle up / 3-6 chest to bar pull up
    12 pike abs
    30s sled push
    20-30s barbell overhead hold @40/30kg

  • Track / bike 2 Workout

    2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch

    Track or bike

    10 x 200m 1:1 rest

    swimming practice 20 min

    • try to hit same time every time
    • rest equal time to your work time
    • mark all 10 efforts times up