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

  • WOD Workout

    A) Split Stance Landmine Press
    4 x 8 each; rest 1:00
    - Do weaker arm first

    B)
    Superset x 4 sets
    Single Arm Offset Ring Row w. Rotation x 8 each
    Rest 60s.
    Hollow Body Push-Up x Max reps with form
    Rest 60s.

    Push-Up
    - Slow and controlled
    - Fully round upper back at top of each rep
    - Option: Box Hollow Push-up

  • Strength Workout

    8:00 Rope Climb
    - Accumulate as many reps as you can safely
    - Options: legless, regular, halfway target, rope hang strict knee tucks

  • Day 14 Workout

    No workout

  • 2.8.2022 Accessory Workout

    3 - 4 sets of 8 - 12 Reps :

    a) Strict Ring Dips
    b) Double DB Front rack box Step-Ups 20"

  • Tiistai 2.8.22. Workout

    Warm Up
    2 rounds
    1:00 bike erg
    1:00 ski erg
    5+5 single leg RDL
    5+5 single arm upright row
    5+5 single arm db front squat
    5+5 single arm press
    5 tempo wall squats
    5 scapula wall slides
    :20 HS HOLD
    :20 Active Hanging from bar

    sitten hieman mobility juttuja mitä tarvitset ja testaa liikkeitä läpi jokaista

    Metcon
    7 min AMRAP
    12-9-6 reps
    DB snatch Alt Hand @12.5-15/17.5-22.5kg
    Toes to bar
    THEN
    Ski for calories in the remaining time

    7 min AMRAP
    12-9-6 reps
    DB Power Clean&Jerk Alt Hand
    C2B Pull Ups / Pull Ups
    THEN
    Bike-erg for distance in the remaining time

    7 min AMRAP
    12-9-6 reps
    Single arm DB Thrusters (toistot siis jaetaan esim 6+6)
    C2B Pull Ups / Pull Ups
    THEN
    Ski for calories in the remaining time

    7 min AMRAP
    12-9-6 reps
    Single Arm DB OHS (toistot siis jaetaan esim 6+6)
    Toes to bar
    THEN
    Bike-erg for distance in the remaining time

    3 min lepo amrappien välissä eli 40 min metukka. pitkä siis joten vauhdin jako sen mukaan!

    Accessory Work
    2 sets
    45 sec side plank hold R&L
    45 sec plank hold
    45 sec deadbugs
    rest 2 min

    cool down
    5-10 minutes of cardio and recovery streching

  • Crosslifting Workout

    A: Pause Power Clean and Jerk
    - Daily Max of 1+1
    - Stop for 3 sec at receiving pos of Clean and 3 sec in split of the jerk
    - Rest 2 mins btw heavy sets

    B:
    00:00-04:00
    Amrap bar facing burpee
    04:00-09:00
    Find your 2Rm front squat from floor
    09:00-13:00
    Max rep burpee T2b
    13:00-15:00
    Max rep deadlift with the 2Rm front squat weight

  • OPTIONAL Workout

    3-4rounds:

    10-15 GHD hip extension
    10 snowangel

  • 1.8.2022 Warmup Workout

    1:00 + 1:00 Banded Lats Stretch
    1:00 Knuckle Drags
    1:00 + 1:00 Couch Stretch

    3 Rounds:

    1:00 Echo Bike
    2-4 Strict Pull Ups
    10 KB Swing

  • 1.8.2022 Echo Bike Workout

    6 Sets For Calories:

    35 Second Sprint at Max effort

    3 Minutes rest between sets.

    • Reset monitor each set.

  • Maisan Voikka Workout

    Tunti sisältää harjoitteet
    A) Kippi
    B) T2B

    4 kierrosta
    30s ON, 30s OFF
    Viivajuoksu
    KK-heilautus
    T2B