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

  • Ma 6.9.2021 perus: kyykky Strength

    Kyykky 12x40%, 10x50%, 8x60%, 6x70%, 4x80%

    Pystypunnerrus 3x8x45-55%, 35% x amrap

    Etuheilautus x20 / polviennostot riipusta x20 / tasajalkahypyt eteen x kelkkasuora
    -kaikki putkeen
    -3 kierrosta

  • Back squat Strength

    5x3
    @78%
    Rest 2-3min.

  • Extra Credit 09-09-2021 Workout

    Double Leg Banded Hamstring Curl: 100 quality reps.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength Strength

    Split Jerk
    3 RM in 7 sets. Rest 2:00
    - technique work
    - reracking efficiency

  • WOD Workout

    For time;
    100 Double Unders
    Then,
    4 Rounds of:
    25 Push-ups
    25 USA KB Swings @ 24/16kg
    Then,
    100 Double Unders

    Rx+: 6-12 Strict Handstand Push-ups; Heavier KB
    TIME CAP = 20:00

    Banded Hammer Curls: 3 x 15-20. Rest 60s.

  • Snatch + OHS 5x3 Strength

    Snatch + Over head squat 5 x 3

  • Police WOD Workout

    5 Rounds Of:

    1K Run
    10 Pull Ups
    10 Burpees
    30 Squats
    20 Sit Ups

  • Pe 27.8.2021 perus: maastaveto Strength

    Valakyykky 5x5
    -kevyt/liikkuvuus

    Maastaveto korokkeelta 3x8 (40-50-60%)

    Maastaveto 4x4 (65-70-75-80%)

    Yhden käden kulmasoutu 1x amrap (valitse käsipaino, jolla saat 20-30 toistoa)

    Tangossa roikkumista 3 x 1min (vähintään)

  • 4 kierrosta = 40 min Workout

    4 kierrosta
    5 min laite kalorit
    5 min:
    10 yleisliike, 15 kahvakuula heilautus, 20 kyykky, 45 tuplanaruhyppy, loppuaika taukoa

  • Extra Credit 02-09-2021 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)