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

  • Core Workout

    3 Rounds with DB:
    1. 30sec Tuck ups
    2. 30sec Toe touches
    3. 30sec Alternating leg lift
    4. 30sec Plank DB slides
    5. 60sec Rest

    (Video WhatsApp)

  • MU Skills Workout

    2 Rounds:
    1. 45sec Ski
    2. 5 Banded pull with 5s hold
    3. 10 Lying pass over
    4. 10 Banded hollow lat pull down
    5. 10 Scap pull up with rings

    15min MU practice
    - Low rings
    - Box drills
    - With rubberband

    RX+
    EMOM6
    8/6 cal assault bike + 2-4 MU

    Scaled:

    Tee 5-10 hyvää toistoa ilman kelloa.

  • 30 MIN PK FOR QUALITY Workout

    30 MIN PK FOR QUALITY:

    200m run

    100m OH Sand bag carry

    400m row

    100m Suitcase carry

    SU 60s

    100m Front rack carry

  • BBC Weightlifting - Jerk Workout

    Build up to a clean and jerk 1RM of the day in 15 minutes

  • EMOM Workout

    EMOM 10

    4 DBL DB Thrusters 22.5/15
    4 toe to bar

  • Snatch complex Strength

    in 15 min built up
    max 85%

    1 snatch pull
    +
    1 hang squat sntch

  • Accessory Workout

    3 Rounds:
    30sec ON/30sec OFF

    1. Standing lat pull down with hollow position
    2. Ring plank hold with arm circles
    3. Half kneeling pallof press (Left)
    4. Half kneeling pallof press (right)

  • Conditioning Workout

    2 Rounds:
    7,5/7,5m One arm DB OH walking lunges @22,5/15kg
    40 DU
    12 DB snatch alt.
    7,5/7,5m One arm DB OH walking lunges @22,5/15kg
    40 DU
    12 DB snatch alt.

    Rest 1:1 or YGIG
    RPE 7
    Keskity liikkeiden taloudellisuuteen.
    Db walking lunges 7.5m right/7.5m left

  • T2B Skills Workout

    2 Rounds warm up:
    10 Scap pull up with hollow position + 10sec Dead hang
    10 Hollow rock + 5sec Hold
    10 Arch rock + 5s sec Hold
    10 Prone snow angel

    1. 2 x 10 Kip swing (Focus on good hollow and arch)
    2. 2 x 10 Leg raises (Focus on keeping your legs straight and together)
    3. 3 x 5 Leg raises + 5 T2B ( Focus on good hollow, arch and keeping your feet together)

    EMOM5
    10/7 cal ski + 5-10 T2B

    Valitse toistomäärä niin, että tekniikka säilyy ja pystyisit jatkamaan samalla toistomäärällä vielä vähintään kolme minuuttia.

  • Tiistai 29.12. Workout

    Mobility