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

  • Extra Credit 17-02-2022 Workout

    Banded Y-T-A-T
    3 x 6. Rest 60s.
    +
    - Biphasic Pec Stretch - 60s each
    - Scorpion Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • AMRAP Workout

    12 Min AMRAP

    21 Cal Row
    21 KB Swings
    21 Burpee Box Jump Overs

    @32/24kg
    @60/50cm (24/20)

  • Push jerk Strength

    3 min du practice
    then 3 rounds of
    5 dbl kb z press
    20s. wall facing hs hold
    10 banded dead bug

    Push jerk

    6x3 @85% of 1rm
    with running clock, do a set at
    000,230,500,730,1000,1230

  • Gymnastic Workout

    5min
    - ring swing korkeissa renkaissa

    5-10min
    - matalissa renkaissa rmu jalat maassa
    - false grip
    - Lantio - veto - kääntö läpi - dippi

    AMRAP 12
    10 + 10 single arm ring row
    10 hanging windshield wipers / single leg wipers
    10 DB arnold press

  • Grip toast Workout

    4x 4 min AMRAP, 2 min off

    30 Du's
    4 Devils press
    5 dbl db box step over
    2x 22.5/15

  • Barbell cycling Workout

    12 min AMRAP

    19/14 cal row
    4 hang squat clean & push jerk
    70/45kg

  • Clean & Split Jerk Strength

    2 rounds 3 reps each
    - front squat
    - good morning
    - Clean pull under
    - high hang clean
    - Clean and split jerk

    7 x every 90s.

    2 DL + 2 squat clean + split jerk
    start at 50% of 1 Rm and built as you go

  • CrossLifting Workout

    A,
    Reverse Cl & Jerk
    Work from rack :
    1 jerk ( any style) + 2 clean ( touch n go! )
    Find daily max or work on technique in 15 mins

    B,
    Amrap 10 mins
    1 squat clean
    2 Front squats
    1 shoulder to overhead
    Weight is 70% of your 1 rm front squat
    Goal : 10+ rounds

    C,
    Barbell tea pot 3 sets 10/10reps
    60 sec rest

  • 15.2.22 Workout

    FOR TIME¨

    300m run
    40 medball clean @9/6kg
    40 box jumps
    20 push ups
    -rest 1min-
    run 300m
    20 push ups
    40 box jumps
    40 medball clean @9/6kg

    Chipper aikaa vastaan. Monostructual liikkeenä viivajuoksu, tasainen vauhti. Rinnalleveto wallball- pallolla --> pallo lähtee maasta, kohautus lantiolla --> kääntö wallball lähtöasentoon kyykkyy, pallo kannattelussa kasvojen edessä. --> noustaan kyykystä seisomaan --> uusi toisto lähtee taas pallo maasta
    Boxihypyt, ei mitään erikoista. Lantion suoristus ylhäällä, voi askeltaa alas.
    Punnerruksien pitäis olla suht. nopeasti tehtynä, skaalaus sen mukaan.
    Pieni välihuili ja huikka vettä ja ralli uudestaan käänteisessä järjestyksessä :)
    Treenin kesto noin 18-24min

    Medball clean:

  • NBT pehmeä lasku Workout

    6 min AMRAP - 2 min OFF
    2rounds
    I
    12 GHD sit-ups
    6 D-ball squat (shoulder)
    10m hs walk /15 Shoulder taps
    40 DU
    10m hs walk
    40 DU

    II
    12 front rack reverse lunges
    6 Bar over burpee
    2 Rope
    6 snatch 60-65%
    2 Rope
    6 snatch

    III
    12 WB
    8 T2B
    6 HSPU (strict)
    8 C2B
    6 HSPU (strict)
    4 BMU