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

  • Sots press Strength

    Sots press
    7 sets 3 reps AHAFA
    - leave 2 in the tank
    - rest 90s. b/w sets

  • Conditioning 11-09-2022 Workout

    Hero WOD
    'Ryan'
    5 Rounds for time:
    7 Ring Muscle-ups
    21 Target Burpees (20/10cm target above reach)

    Or

    5 rounds for time
    7 Jumping Chest to Bars
    7 Band Assisted Dips
    21 Target Burpees (10cm target above reach)

  • Sunnuntain Pitkä Workout

    10 x 5min ( 2kierrosta)

    1) Kone

    2) 8-10× Liike
    Sivutaivutus
    Mave pyöreällä selällä
    Pystypunnerrus istuen yhdellä kädellä
    Jalkojen nosto istualtaan kuulan yli

    3) Kone

    4) 8-10 × Liike
    Kulmasoutu yhdellä kädellä
    Yhden käden vala-askelkyykky
    Vuorikiipeilijä

    5) 8-10 × Liike
    Lonkat ja kierto
    Rangan rullaus ja eteentaivutus
    Roikunta rennosti

  • NBT nbd crs wrk hrdr Workout

    E3 min 3 rounds:
    12 pull up / C2B
    
15 WB
    
6 DB squat snatch
    
REST 3 min

    E3 min 3 rounds:
    DT’ish 9-6-3 @70/50kg 

    3 bar over burpee
    9 m HS WALK

    REST 3 min

    E3 min 3 rounds:
    12 GHD sit-ups

    1-2 rope
    
12 T2ring / 4 rMU

    REST 3 min

    E3 min 3 rounds;
    9/12 AB
    30 DU
    12 HR push ups / HSPU

  • 9.9.2022 Workout

    LIGHT WEEK 1/8

    WARM UP kesto yht. n.15min
    2 rounds/side
    LUNGE THORACIC ROTATION with back leg taps both side &
    PLANK &
    SIDE PLANK &
    REVERSE PLANK &
    SEATED FORWARD FOLD &
    SAVASANA w/ REVERSE PIGEON both side &
    BRIDGE POSE &
    SEATED TWIST both side &
    GARLAND &
    TWISTED CHAIR both side &
    WIDE LEGGED TWIST both side &
    BIRD DOG both side &
    HERO &
    DOWN DOG (DD) &
    STANDING FLAT BACK &
    STANDING FORWARD BEND &
    MOUNTAIN

    --

    1-2x 5 FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PJ + SJ + OHS + STS P

    1-2x FS & PP + FS & PJ + FS & SJ + 1+1 FS & SPLT J

    3+3 SP in SPLT & OH SPLT SQUAT *long split pos.

    5 DIP & DRIVE + 2x1+1 DIP & DRIVE + PP + 2x1+1 DIP & DRIVE + PJ + 2x1+1 DIP & DRIVE + SJ + 2x1+1 DIP & DRIVE + SPLT J *both side

    2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J + 2+2 SPLT J

    CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
    4x3@up to 50% j-% pal 2min

    FS + SPLIT JERK
    2[1+2]@50%, 2[1+2]@60-65%, 2[1+2]@70-72% pal 2min

    --

    DEFINIT SN PULL to PWR POS. + PWR SN + SN
    4-6[1+1+2]@up to 50-55% sn-% pal 2min

    PAUSE BS *first squat 5 sec pause squat position
    3x5@55% pal 2min

    --

    RDL sn grip
    3x5@60% sn-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8-12 REAR ROW, BB *leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

    8-12 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

    8 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

    5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

  • Accessories Strength

    3 rounds of:
    10+10 Dual DB Bulgarian Split Squat, pick weight
    1min Plank Hold (elbows)
    1min Wall Sit
    1-2min Rest

  • Conditioning Workout

    For Time:
    400m Run
    20 KBS (US) 24/16kg
    5 Wall Walks
    20/16cal Row
    400m Run
    20 KBS (US)
    10 HSPU
    20/16cal Row
    400m Run
    20 KBS (US)
    20 Ring Dips
    20/16cal Row
    400m Run
    20 KBS (US)
    30 Push-ups
    20/16cal Row

  • Overhead squat Strength

    3 min bike erg
    3 rnds of
    20s. hs hold
    10 air squat
    5 db sots press e/s
    3 box jumps

    OHS

    5 x 5 AHAFA
    3 RIR

  • 7.9.2022 Strength

    PULL UPS myötäote
    3xMAX REPS without rubber band (before 0 - 10 reps) or MAX REPS with extra weight (before +10 reps)

  • Push Jerk Strength

    6 sets of Push Jerk:
    Set 1: 9 reps @70 %
    Rest 1:00
    Set 2: 6 reps @75%
    Rest 1:00
    Set 3: 3 reps @80%
    Rest 3:00
    Set 4: 9 reps @70 %
    Rest 1:00
    Set 5: 6 reps @75%
    Rest 1:00
    Set 6: 3 reps @82%