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

  • Endurance Workout

    2 rounds:

    150m sandbag carry
    100m lunge walk
    75 Jumping c2b
    50 Burpee to plate

  • 090921 Torstai B Workout

    Partner workout

    18min AMRAP
    Person 1: 20 sit-up + 10 one arm DB devil's press 22,5/15
    Person 2: Row

    Alternating after finishing sit-ups + devil's presses

  • Power Lifting Workout

    Power lifting (week 4/4)

    Pääliikkeet:
    Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
    Bench press 5x6 (2 min tauko sarjojen välissä)

    Apuliikkeet:
    Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
    Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

    *Voimanostoon perustuva tunti. Neljän viikon progressio.

  • Tuesday Gymnastics + Accessory Workout

    Gymnastic Skill Training
    Take 10-15 minutes do practise muscle ups as an skill or volyme/strenght training
    examples perform 8-12 ring muscle ups total. 10x1 rep (emom pace or so)
    strenght Every 2.5 min for 4 times (4 ring muscle ups) 4x4 total = 16 reps
    20x every 30s = 1 rep.

    Accessory Work
    3-4 rounds
    10+10 weighted single leg calf raises (use 15-20kg plate on raiser, hold from rig and take db to other hand for extra weight)
    10-15 weighted back extensions on ghd (plate againts chest or aa
    10-15 seconds l-hang with underhand grip (vastaote) on pull up bar (chin over bar also)
    rest 1-2 min

    Cool down
    1-2 mn banded lat strech (OH pos, each side)
    1-2 min cobra to downdog pose
    1+1 min quad strech (each side)

  • 7.12.2021 Mobility Workout

    1:00 Pass Through
    1:00 Around Worlds
    1:00 Frog
    1:00 Bottom Squat Hold

  • Snatch Grip Push Press + OHS Strength

    5 sets of:
    3 Snatch Grip Push Press + 2 OHS
    - Go by feel
    - Rest 2-3min btw sets

  • The Lyon Workout

    5 rounds, each for time of:

    • 165-lb./110-lb. squat cleans, 7 reps
    • 165-lb./110-lb. shoulder-to-overheads, 7 reps
    • 7 burpee chest-to-bar pull-ups
    • Rest 2 minutes between rounds.

    Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

  • 4.12.2021 Warm Up Workout

    3 rounds
    20 single unders
    10 box step overs
    5 Scapula Push Ups
    5 Ring Rows
    1-3 Strict Pull Ups

  • 4.12.2021 Mobility Workout

    1:00 Around Worlds
    1:00 Pass Through
    1:00 + 1:00 Banded Hip Flexors
    1:00 + 1:00 Pigeon Pose
    1:00 Frog

  • Saturday Madness Workout

    "Ladies's party"

    For time with a partner
    You Go , I Go
    Isabel
    30 Power Snatch @60/43kg
    Grace
    30 Clean & Jerk @60/43kg
    Diane
    21-15-9
    Deadlift @100/70kg
    HSPU
    Grace
    Isabel
    Timecap: 30 mins