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

  • HS+HS walk Workout

    HS+HS walk 4x15s + 10m

  • Stamina pull up Workout

    EOM 12 min
    Every second minute x 3 - 5 pull up

  • Ke 4.5.2022 penkki max1 Strength

    Huolellinen yleislämpö + lapojen aktivointeja väh.150 toistoa (facepulls, b-p-a, seinää vasten, shoulder disclocations’…)

    Aktiiviset venyttelyt: rinta, lonkankoukistajat, alaselkä, takareidet…

    Halutessasi nouse kolmosilla noin 60-65% asti
    -joko ensimmäinen tai viimeinen toisto kunnon stopilla

    Tämän jälkeen ykkösillä ylöspäin 👍🏻

  • 24.5.2022 Workout

    10 RFT

    250m Row
    500m Bike

    Rets 1 min btw. Rounds.

    ( 25 - 35 )

  • 24.5.2022 Bench Press Strength

    Bench Press

    5 x 1 x 75% - 85%

  • OPTIONAL Workout

    EMOMx8

    1) 20-50 DU
    2) 3-10 hspu or push up

  • Extra Credit 23-05-2022 Workout

    Push-up: 3 x Submax sets. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Intervals Workout

    6rounds: 30s On /30s Off

    1) echo
    2) push up
    3) shuttle run
    4) sit up/ v up

    (Total 24min)

  • 21.5.2022 Workout

    For time:

    3000m Row
    300 Double Unders
    3 Mile Run ( 4,8 km)

    TC 50

  • WOD Workout

    5 rounds;
    10 Gorilla DB/KB Rows @24/16kg
    15 Hand Release Push-ups
    200m Row/Ski or 400m Bike
    Rest 90s
    - Goal: Emphasize quality movement.
    - Rx+: @28/20kg and 3-10 Handstand Push-ups for Push-ups
    - Total timecap: 18 mins

    Extra:
    Behind The Back Wrist Curl: 3 x max reps. Rest 60s.