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

  • 4.7.2022 Workout

    HEAVY WEEK 6/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN Abv Kn
    5x2@82-87% pal 2min

    CL Pause At The Kn + CL + SPLIT JERK
    1+2+2@up to 71-76% j-% pal 2min

    DEAD BS (~90° - ~80°)
    7x1@70% *rest for 60 sec between reps

    --

    SN SOTS PRESS + SN HIGH PULL Abv Kn *on the toes
    4[5+5]@RPE9 *1-2 reps reserve pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    8 SUMO DL, BB
    MAX REPS NARROW GRIP CHIN UP, vastaote
    5 1-LEG PWR CL Abv Kn, BB

  • Syvävenyttely Workout

    🐞🦋🐛🐞🦋

  • Strength sets Workout

    3 sets of
    6/leg Weighted Box Step Ups
    6/side Sitting Alt. Z-press (DB or KB)
    6 Strict Toes-to-bar (as strict and slow as possible)

    • Rest as needed, AHAFA

  • EMOM 15min Workout

    1.min Front Squat 6
    2. min 30s Shutle run 5+5m
    3. min rest

  • Snatch Balance Strength

    6 sets of Snatch Balance
    Sets 1-2: 3 @65-70%
    Sets 3-6: 2 @70-75%
    - Rest 2min btw sets

  • AMRAP 20 Workout

    AMRAP 20
    4 DB Thrusters 2x22,5/15kg
    8 Box Jumps
    16 Situps
    32 Double Unders

    *Run 300m at min 00:00, 06:00 and 12:00

  • Gymnastic Workout

    Tunti sisältää mm. kuperkeikkoja

  • 22.6.2022 Shoulder to OH Cycling Workout

    For load:

    15-12-9 Unbroken Shoulder to Overhead

    Rest as needed Between Sets.

    Pausing overhead or in the front rack is okay.
    Score : Overall Score will be sum of total.

  • 15.5.2022 Juoksu Workout

    Juoksu 70 minuuttia.

    Juokse kevyttä vauhtia, rytmitä tarvittaessa kävely pätkillä.

    Kirjaa ylös kokonaismatka.

  • 22.6.2022 Workout

    LIGHT WEEK 4/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

    3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

    5-10 KNEELING SIDE PLANK CLAMSHELL

    --

    2x 5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x 3 PANDA PULL & CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    1-2x 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    4[2+2]@71% sn-% pal 2min

    --

    SN
    3x2@81% pal 2min

    CL + SPLIT JERK
    3[2+1]@71% j-% pal 2min

    GM HIP HINGE & REAR LUNGE
    3[8+8]@RPE8 *2-3 reps reserve pal 2min

    --

    SN PULL *no floor contact
    3x2@81% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    10-15 HIP THRUST, BB+weight
    5 CHEST TO BAR CHIN UP with 6 sec negative, vastaote
    5+5 1-ARM OH COSSACK SQUAT, BW/DB