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

  • Conditioning 23-04-2022 Workout

    15:00 AMRAP with Partner
    Cal Bike/Row/Ski
    30m+30m Farmers Carry @24/16kg

    • Goal: One partner is accumulating calories while other does 2x30m UB Carries. After the 2 carries, they swap roles. Score is total cals.

  • 3.3.2021 SQUAT STRENGTH PROGRESS 8/12 Workout

    LÄMMÖT KAIKILLA SAMA

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    8 + 8 Split Squat (kumin. vetää etujalan polvea sisäkiertoon)
    5 + 5 Dead Bug, keppi/lintti
    10 - 15 Scapular Pull-Ups (2s pito yläasennossa, kroppa "hollow-hold" asennossa, myötäote)
    8 Banded Glute Brids (kumin. polvelle)

    TAKAKYYKKY

    TYÖNNÖN VASTAANOTON TASAPAINO

    CLEAN + SPLIT JERK

    --

    KISAAJAT: (Leppävirta)
    CLEAN + SPLIT JERK

    OHEISHARJOITTEET 2 kierrosta (kaikille sama)
    20 LEG LIFTS OVER DB
    5 BANDED OH STABILITY (vedä kuminauha lavan ja selän lihaksilla kyynärp. edellä sivulle, suorista kädet pään yläpuolelle, koukista kädet (kumin.niskaan), suorista kädet, palautus eteen samaa reittiä)
    6 SUPERMAN POSE (selän ojennus - EI pakara/takareisi aktivaatiota)

    --

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Ke 20.4.2022 ”huoltavia liikkeitä” + kevyt maastaveto Workout

    Hyvää huomenta kumpparilla 3x20

    Kiertolankut 3x20-30
    -10-15 / puoli

    Roikkuminen apinaottella
    3 x max.aika

    Shoulder disclocations’ 3x20

    Pystypunnerrus vastaotteella 4x8
    -kapea ote

    Maastaveto 4x8x40-60%
    -päinvastainen tekniikka

    Facepulls 3x20

  • 20.4.2022 Warmup Workout

    5 Min Foam Roll / Own Mobility
    4 Min Ergo
    3 rounds:
    20s GHD Hip Extension + 10 air Squat + 5 Strict Pull Ups
    2+2 Pigeon Pose on Box

    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS
    .....
    30 Alt. Double DB Plank Rows
    30 Single leg Glute Bridges

  • 20.4.2022 Workout

    3 RFT:

    50 Double Unders
    3 OHS @ 70% Heavy 3 ( Taken from Floor )
    10 Cal Echo Bike

    ( 10 - 15 )

  • 20.4.2022 Overhead Squat Strength

    Build to Heavy Set of 3

    Then..

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

  • 20.4.2022 "Barbara" Workout

    5 Rounds For time:

    20 Pull Ups
    30 Push Ups
    40 Abmat Sit Ups
    50 Air Squat

    Rest 3 min Btw Rounds.

    30 - 50

  • 19.4.22 Workout

    8 ROUNDS FOR TIME:
    Alternate A&B (4x both)

    A)
    5 burpees
    10 box jumps
    15 kb swing @20/16kg

    rest 1min

    B)
    one round of CINDY:
    5 pull up
    10 push up
    15 air squat

    rest 1min

    time cap: 22min

  • CrossLifting Workout

    A,
    In 15-16 mins
    Daily max of :
    1 Hang Clean (any style) + 1 Front squat + 1 jerk (any style)

    • 2 mins rest between Heavy sets

    B,
    With partner
    5 mins of
    Max reps front squats@70/47kg
    Rest 1 mins
    4 mins of
    Max reps push jerk@60/43kg
    Rest 1 mins
    3 mins of
    Max reps hang squat clean & jerk@50/35kg

    Split work as You wish!

  • 18.4.2022 Deadlift Strength

    Build to Heavy Set of 3

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