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

  • 10.6.2022 Workout

    MEDIUM WEEK 2/14

    WARM UP kesto yht. n.20min
    1-2 rounds:

    4 LUNGE THORACIC ROTATION with back leg taps both side

    5 FROG POSE with OPEN CHEST + 5 TABLE with THORACIC ROTATION

    3-5 STEP DOWN

    5 TOP SIDE HALF MOON + 5 GOOD MORNING SQUAT PRESS with plate

    --

    2x FS + PP + GMS + PP + SJ + OHS + STS P
    2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
    2x TALL SN + SN DROP + SOTS PRESS + OHS + GM S SN DROP
    2x1 HIGH PULL + 3 SN *clean & no hook grip
    2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    BENCH PRESS
    8@up to 74%, 4x8@drop -10% pal 2min

    --

    BENT OVER ROW
    3x9@RPE8 *2-3 reps reserve pal 2min

    FS
    *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
    4-5x6@76-79% pal 2min

    --

    RDL cl grip
    3-4x6-8@71-76% j-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    10-15 BENCH DIP, BW/+WEIGHT
    20 SIDE BENDS, BB
    8+8 OH LUNGE with HIP RAISE, DB/PLATE

  • Bad Karma Workout

    bicep curls/KBS
    20 kg/24 kg
    50/40/30/20/10
    10/20/30/40/50

  • 9.6.22 Workout

    In teams of 2

    AMRAP 17
    500m row
    30 up&down
    30 goblet squat @20/16kg

    Toistot puoliksi kaverin kanssa

  • 7.6.22 Workout

    BARBELL COMPLEX

    EMOM16 (4 rounds)

    1) 6 power snatch @40/30kg + 6 back squat @40/30kg
    2) 6 lateral bar over burpees + 6 push press/jerk @40/30kg
    3) 6 thruster @40/30kg + 6 power clean @40/30kg
    4) rest

    molemmat liikkeet samalla minuutilla.
    Paino niin, että pystyt hyvään tahtiin liikkumaan. Keskity tangon hyvään liikerataan, älä hutiloi. Jokainen setti pitäisi saada suoritettua max 45s. Jos ei, vähennä painoa seuraavaan kierrokseen

  • Accessory workout Workout

    DB Romanian deadlift
    Rower hamstrings

  • Sumo Deadlift Strength

    For load

  • 8.6.2022 Warmup Workout

    1:00 Pigeon ( Each )
    1:00 Squat Hold, bottom

    3 rounds:

    5 Shoulder press + 10 Goblet Squat + 20 Single Unders

    Then...

    5 Min ergo

  • 7.6.2022 Bike Erg Workout

    5 Sets For Calories

    1 Minute Bike
    4 Minute Rest

  • 6.6.2022 Workout

    MEDIUM WEEK 2/14

    WARM UP kesto yht. n.20min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

    5 CROSS CHOPS + 5 GTOH with plate

    3-5 LATERAL STEP UP

    2 1-LEG INCWORM + PUSH UP + T-PLANK

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P
    2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from Abv Kn + 3 PWR SN
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x3 PANDA PULL + 1 SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN PULL to PWR POS. + HIP SN PANDA PULL + HIP SN
    1+2+1@up to 60% sn-% pal 2min

    --

    SN PULL to PWR POS. + SN Abv Kn
    5[1+3]@71% pal 2min

    CL PULL to PWR POS. + HIP CL PANDA PULL + HIP CL + SPLIT JERK
    1+2+1+1@up to 60% j-% pal 2min

    --

    CL PANDA PULL + CL Abv Kn + SPLIT JERK
    2[1+2+1]@71% pal 2min

    DEAD BS (~90° - ~80°)
    8x1@60% *rest for 30 sec between reps

    --

    SN SOTS PRESS + HIP SN HIGH PULL *on the toes
    5[9+5]@RPE8 *2-3 reps reserve pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    10-15 SUMO DL, BB
    MAX REPS WIDE GRIP PULL UP, myötäote
    5 1-LEG PWR CL Abv Kn, BB

  • Hinge and squat Workout

    For Time
    2 Rounds
    25 Deadlift
    50 Wall Balls
    @80/52.5