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

  • 2.Conditioning Workout

    "Blue Steel"
    3 Rounds:
    7 Power Snatches (75/55)
    7 Toes to Bar
    7 Box Jumps (24/20)

    50/35 Calorie Bike Erg

    3 Rounds:
    7 Power Snatches (75/55)
    7 Toes to Bar
    7 Box Jumps (24/20)

    50/35 Calorie Bike Erg

    3 Rounds:
    7 Power Snatches (75/55)
    7 Toes to Bar
    7 Box Jumps (24/20)

    Kilos: 34/25

  • Gymnastic strenght Workout

    5 rounds for quality:

    10 Hanging flutter kicks or 15 flutter kicks (both=1)
    10 Banded bulgarian split squat (10+10)
    20-30sec Bridge hold or table top hold
    10 Candle sticks
    10 Strict ring dips or 15 ring push-ups

    In candle stick, first use the rig to mark your shoulder height. Then you need to touch the rig with your toes over that marker.

  • Warm up Workout

    90s. Row/Air bike

    3 rds:
    6 Air squat
    3 Walk out + 1-3 Push ups

    45s. Row/Air bike

    2 rds:
    5-8 Deadlift
    5-8 Hang Muscle clean
    5-8 Front squat
    5-8 Shoulder press

    Mobility:
    - Lunge complex: 2x60s.
    - Front rack: 40s.
    - Shoulders: 2x20s.
    - Couch stretch: 2x20s.
    - Pigeon stretch: 2x20s.

  • Conditioning Workout

    1min Row moderate - 5min Row easy
    2min Row moderate - 4min Row easy
    3min Row moderate - 3min Row easy
    4min Row moderate - 2min Row easy
    5min Row moderate - 1min Row easy

    5min Run moderate - 1min Run easy / Walk
    4min Run moderate - 2min Run easy / Walk
    3min Run moderate - 3min Run easy / Walk
    2min Run moderate - 4min Run easy / Walk
    1min Run moderate - 5min Run easy / Walk

  • NBT 12 min EMOM C&J Strength

    12 min EMOM heavyish C&J

    @75-90%

  • CORE Workout

    3 Rounds:

    10-20 s L-Sit with KB (tai dippiteline, jos ei onnistu kahvakuulilla)

    10 Weighted Sit up

    10+10 Side hollow rocks

  • Dip (weighted) Strength

    (Weighted) Dip

    6-6-4-4-2-2

  • Pull Up (weighted) Strength

    (Weighted) Pull up

    6-6-4-4-2-2

  • Strength Strength

    Db thruster 4x15

  • Mobility Phase 1 (workout A) Workout

    Part A

    banded ankle mobility in Squat:

    set up a band around a squat post with a box in front.

    place the band around the ankle joint just below the ankle bones, get a decent amount of stretch into the band this will help you get further with the stretch.

    use a kettlebell to help you push your knee progressively further in front of your toes, make sure to keep your knee in like with your middle toe.

    spend 2 min on each ankle.

    Part B

    lateral stap down

    perform 3 sets of 5 each leg

    standing on the edge of a low box, control the step down until your toe touches the floor,

    keep your heel planted and your knee tracking your middle toe.

    preogress the height of the box uing rubber mats each set