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

  • 22.3.2022 HSPU Workout

    3 x 3 Deficit Handstand Push Ups ( Highest deficit )
    3 x 6 Deficit HandStand Push Ups ( Moderate deficit )
    3 x 9 Deficit HandStand Push Ups ( Lowest deficit )

    CM of each.

  • Wednesday 23.3.22. Workout

    Warm Up
    2 rounds
    1-2 min steady pace jog
    5-10 burpees
    10+10 suitcase deadlifts @12-16/16-24kg
    10+10 single arm floor press
    15-20 hip bridges
    5-10 scap pull ups (2s pause)
    15-20 ring row
    5+5 squat strech
    10-15 banded pass throughs

    Strenght
    Bench Press 4x3 reps @77+% of 1rm (should have like 2-3 reps in tank)
    Weighted Pull ups 4x3 reps @47+% of 1rm. (should have like 2-3 reps in tank)
    Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.

    Metcon
    2 sets
    9-7-5 reps
    Sandbag clean / Power Clean @60-65% of 1rm
    18-15-12 reps for men / 15-12-9 or 12-9-6 reps for women
    Push Ups
    rest 1:1 bwn sets

    Accessory Work
    3 sets
    8+8 SIngle Arm Upright row
    rest 30-45 sec
    4-8 strict chin ups
    rest 30-45sec
    6-12 kipping / butterfly c2b/pull ups
    rest 2-3 min

    Cool down
    2-3 min light row
    10 scorpions
    1+1 min leg across body strech
    :30 tricep strech
    1-2 min prayer pose strech

  • 22.3.2022 Bike Workout

    For time:

    5k

    ( 8 - 12 )

  • 22.3.2022 Bench Press Strength

    Build Heavy Set of 5

    Then

    1 x 5 x 90% OTD
    1 x 5 x 80% OTD

  • Ke 29.12.2021 perusvoima 8/9 Workout

    Ryhmä 1:
    -maastaveto 6x6x80%
    -vinopenkki käsipainoilla 4x8-15
    -sivutaivutukset 4x20 / puoli
    -situps 4x20

    Ryhmä 2:
    -penkki 6x3x80% (1min palautukset) + sotilaspenkki 20x45%
    -pystypunnerrus 4x12x35-45%
    -kyykky 4x8x65-75%
    -hauiskääntö, myötäote 4x12

  • 21.3.2022 RMU Workout

    On The 2:00 x 5

    18 GHDSU
    3-6 RMU

  • Tempausveto polven alta riipusta Strength

    4x 2 @raskas

  • 18.3.2022 Workout

    TÄLLÄ VIIKOLLA ON MAHDOLLISUUS OTTAA MAKSIMIT, JOS JOKIN JÄI EDELLIS VIIKOILTA VÄLIIN! 😎💪🏻

    LIGHT WEEK / +MASTERS SM 1/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    3 BEAR & 3x SCAPULA PULL UPS +
    BEAR & DOWN DOG to SHOULDER LIFT +
    BEAR & DOWN DOG to TOE TAPS

    5 HIP AIRPLANE

    3 SIDE PLANK CRUNCH

    3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

    HIP SNATCH BALANCE -on the plate/toes
    3x3@painotanko/tanko pal 1-2min

    HIP SNATCH BALANCE -on the plate/toes + 3sec PAUSE SQUAT POSITION
    3x3@painotanko/tanko pal 1-2min

    HIP SNATCH BALANCE
    3x3@painotanko/tanko pal 1-2min

    POWER SNATCH Above Knee -on the plate
    4x3@nousu 71-76% pal 2min

    SN PUSH PRESS + SNATCH BALANCE + pause OHS -pohjassa
    2+2+1@50%, 2+2+1@55%, 2+2+1@50%, 2+1+1@60%, 2+2+1@55%, 2+1+1@65%, 2+1+1@60%, 2+1+1@68%, 2+1+1@65%
    te-% pal 2min

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    2+2+1@55-58%, 2+2+1@60-63%, 2+2+1@55-58%, 2+1+1@66-69%, 2+2+1@60-63%, 1+1+1@71-74%, 2+1+1@66-69%, 1+1+1@76-79%, 1+1+1@71-74%
    te-% pal 2min

    FRONT SQUAT
    2-3x6@nousu 55-60%
    female: 3x6@65-75%
    male: 3x6@60-70% pal 2-3min

    RDL
    2-3x6-8@keskiraskas pal 3min

  • HS-walks Workout

    HS-walk 3x20m or Shoulder taps 3x50 or work on your HS-walk for 15 min

  • Lepopäivä Workout

    Rest day- what did you do?