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

  • Shoulder Mobility & Warm-up Workout

    3 rounds of:
    15 Scapula Push-ups
    15 Standing Banded ER
    15 Prone Swimmers

    15 Downward Dog To Toe Taps
 (2=1)
    15 DB Lateral Raises
 (light weight)
    15 Banded Scapular Pull Down
    15 SA KB Bottom Up Presses (light weight)
    15 
Banded Face Pulls

  • Conditioning Workout

    Amrap 9 mins
    15/12 cal row
    10 single arm devil press@22,5/15kg
    Goal : 4+rounds

    3 mins REST

    Amrap 9 mins
    15 wall ball@9/6kg
    10 kipping pull up
    Goal : 4+

    3 mins REST

    Amrap 9 mins
    15 USA swing @24/16kg
    10 kipping HSPU /sc: push up
    Goal : 4+rounds

    Split the Team into 3 groups and rotate through each station once!

  • Ma 2.5.2022 valmistava kyykky + penkki Strength

    Kyykky 3x1x70%

    Penkki 2x2x70%
    -laske toinen toisto vain puoliväliin asti, 1s stoppi ja ylös!

    Kulmasoutu 3x10

    SitUps 3x10

  • 4.4.2022 Power Snatch Strength

    Build to heavy set of 5

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

  • Monday 9.5.22. Workout

    Viikko 19 (1/4)
    Maanantai
    Warm Up With Air bike
    4 x 20 sec normal style, 20 sec legs only, 20sec hands only.
    then 2 sets
    5 inch worm
    10 scapula rolls
    10 band pull aparts + 10 banded pass throughs
    10+10 single arm press
    20 reverse lunges with db on goblet hold

    with barbell 2 times through : 3 strict press + 3 push press + 3 push jerks + 3 behind neck press + 3 behind neck push press
    rest 1 min bwn round

    Weightlifting
    Push press + Push jerk
    2 x 4+1 @ 60+%(1RM jerk)
    2 x 3+2 @ keep building up
    2 x 2+3 @ keep building up
    Uusi setti aina 2-2.5 min välein, rakenna raskaaseen kuormaan mut ei maksimiin. Tekniikan tulee selkeästi säilyä ja push press ja push jerk erottua liikkeinä toisistaan.

    Strenght "Superset"
    Front Squat
    2x8 reps @65-70%
    1x6 @70-75%
    1x4 reps @75-80%
    rest 1 min
    Strict dip – 12/10/8/8 @ RPE 8 (2 RIR on all sets),
    rest 2-3 min and next set
    Eli homma menee niin et eka kierros tehdään 8 etukyykkyä, lepo 1 min ja perään 12 dippiä telineessä. lepo 2-3 min ja uusi kierros joka alkaa 6 etukyykkyä, lepo 1 min
    ja perään 10 dippiä jne.

    Accessory Work
    3 Rounds @ steady pace
    1-minute Backwards sled drag
    2/side Turkish Get-ups
    30-sec/side Suitcase carry
    20m KB Front rack walking lunge

    Cool down 3-5 min light air bike or rowing + pienet palauteluvenytykset.

  • Pause Deadlift Workout

    5x3 with 3 min rest between sets.

    Pause your lift for 2 sec before knee level.

  • 9.5.22 Workout

    4 rounds for time:

    200m run
    6/5/4/3 reps of power clean @60/65/67.5/70kg / @45/50/52.5/55kg
    -rest 1min between rounds

  • 9.5.22 Workout

    GYMNASTICS CAPACITY VK2
    - max hanstand push ups

    toinen viikko tätä. koita parantaa tulostasi edes hieman.
    jos esimerkiksi viime viikko oli 3,3,3,3,3,3 yritä tällä viikolla 3,3,3,3,4,4

  • TABATA Workout

    KBS & Airsquats

  • Endurance Workout

    6x amrap 5min - Rest 2min in between amraps
    A.
    Run 100m
    10 WB @20/14lb
    10 helvetinperkelettä (aka Devil’s press) @1x22,5/ 1x15kg
    B.
    10cal row
    10 DB Thruster
    20 slam ball @20/14lb
    C.
    50 DU
    3 Wall walk
    20 air squat