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

  • 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

  • Pe 3.12.2021 maastaveto: maksimeihin valmistava Workout

    Pendlay Row 6x3x30-35%

    Maastaveto 6x40%, 5x50%, 4x60%, 3x70%, 2x80%

    Maastaveto korokkeilta 3x1 (90-95-100%)
    -noin 3-5cm korokkeet

    SitUps 5x4-6

  • Wednesday Metcon + Accessory Work + Cool down Workout

    Metcon
    Tabata style working until 5 rounds is completed total
    20sec of work resting 10 sec bwn
    ring row (target reps 8-12)
    push ups (target reps 8-12)
    abmat sit ups (target reps 8-12)
    air squats (target reps 12-15)
    Scale the push up if needed. Keep Quality on movements and remember standarts)

    Accessory Work
    3 rounds
    7+7 db hang clean + push press (add weight each round)
    7+7 box step ups with barbell front rack (only barbell)
    7+7 birddogs alternating times (pause 1 sec)
    rest 1-2 min

    Cool down
    2-3 min light air bike
    1+1 min wall pec / bicep strech
    1+1 min couch strech
    1+1 min leg across body strech

  • Wednesday Warm up + Tempo Strenght Workout

    Warm Up

    2 rounds
    2:00 cardio machine (last 10-20 s fast tempo)
    5+5 squat strech
    7 inch worm with puish ups
    7+7 Single leg rdl with kb
    7+7 kb bottom up press
    7 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

    Strenght
    Tempo Bench Press 3x5 reps (3:2:1:X)
    @50-60% of 1rm
    rest 2-3 min

    Back Squats 3x5 reps (3:2:1:X)
    @50-60% of 1rm
    rest 2-3 min