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

  • Back squat Strength

    BS: 5x5

  • Endurance Workout

    Peruskunnolla:

    5 rounds of:
    5min ergo
    1min hyppis
    1min box over
    1min db/kb snatch
    1min rest

  • OPTIONAL Workout

    21-15-9

    snowangel
    glute bridge
    wall squat

  • Day 20 Workout

    Day off

  • Lepopäivä Workout

    Rest day - what did you do?

  • Partner Workout Workout

    For time:

    10 Rounds:
    15/12cal Row
    10 Alt. DB Snatches 20/15kg

    8 Rounds:
    15 KBS 24/16kg (US)
    10 HSPU

    6 Rounds:
    20 OH Walking Lunges 20/15kg
    20 Sit-ups

    TC 35min

    This is to be done as a relay. One partner completes a full round whilst the other rests. 5, 4 and 3 rounds each. Goal is to do all movements unbroken or in no more than two sets. Scale accordingly.

    If you're going solo, do 5, 4 and 3 rounds and rest 1:00 btw rounds.

  • Day 19.4 Anterior shoulder Workout

    LOAD

    2-3 rounds, rest 60-sec between rounds.

    DB pec fly – Aiming to keep slight external rotation at shoulder (palms up), very slight bend in elbows if required. Full range is reached once stretch is felt in chest/arms – 15 reps, 5 sec eccentric.

  • Day 19.2 Anterior shoulder Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds.

    Wall shoulder hinge – Hands at shoulder height, pressing into the wall. Bending at the hips until your arms are either side of your ears. Feeling stretch in front of shoulders/chest. Avoid shoulders lifting towards ears – 7 reps.

  • Day 18 Workout

    Day off

  • Day 17.1 Rotator cuff Workout

    PREPARATION

    2 rounds

    • Supine internal/external rotation smash with lacrosse ball – Keeping shoulder down throughout movement (i.e. not allowing it to lift off ball or round forward). The forearm should be the only moving body part during mobilisation – 7 reps internal and external rotation each side.
    • Arm across body, shoulder adduction stretch – Bring arm across body, elbow bent. Grasp arm above the elbow with opposite hand to facilitate stretch in back of shoulder – 30 sec each side.