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

  • 11.5.2022 Workout

    MEDIUM WEEK 3/4

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

    3 SQUAT JUMP & INCHWORM & PUSH UP

    3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

    5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

    3 WALL WALK

    --

    3x3 REVERSE PULL, medium grip
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
    3x FS + PP + BS + SJ + SPLT J, both side
    2x4 SPLT J, both side

    SN HIGH PULL full foot + SN + OHS
    4[1+2+2]@64-72% pal 2min

    --

    CL HIGH PULL full foot + CL + SPLIT JERK
    4[1+2+2]@64-72 ty-% pal 2min

    BACK SQUAT + 5 BARBELL JUMP@50% bw
    4x3@78-83% pal 3-4min

    ACCESSORIES 3 rounds

    8-12 KNEELING OH EXTENSION, BAND
    6+6 SINGLE LEG KB SWAP ~25% bw
    8-12 BB OH SIT UP

  • Extra Credit 11-05-2022 Workout

    Weighted Straight Leg Sit-ups: 4 x 12-15. Rest 60s.
    +
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 9.5.2022 Workout

    MEDIUM WEEK 3/4

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

    3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

    3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

    2x 3x ELBOW PLANK KNEE TO ELBOW & 3x LATERAL HIP TAPS

    5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE

    --

    3x3 REVERSE SN PULL
    3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
    3x M S SN Blw Chst + M S HIP SN + M S SN
    3x HIP SN + SN Abv Kn + SN Blw Kn + SN

    SN HIGH PULL full foot + HIP SN + SN Blw Kn
    4[1+1+1]@77-81% pal 2min

    --

    CL HIGH PULL full foot + HIP CL + SPLIT JERK
    4[1+1+1]@77-81 ty-% pal 2min

    DEPTH JUMP 4x5 pal 2min

    FS + BS
    3[2+3]@75-80% fs-% pal 2min

    --

    PAUSE SN HIGH PULL -pause Blw kn, full foot
    3x5@80% te-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8-12 REVERSE CURL, BB
    6+6 SIDE LUNGE, KB/DB/BB
    10+10 SPLIT JERK PALLOF PRESS, BAND

  • 300422 Lauantai Workout

    "Vappurieha"

    5 rounds (you go / I go full rounds):
    10 hang power snatch 35/25
    8 burpee box jump 60/50
    12 wall ball 20/14

    Wodin päätteeksi tarjolla munkkia & simaa!

  • Ma 9.5.2022 höpöhöpö 1.0 Workout

    SitUps 50 toistoa AFAP

    Pystypunnerrus käsipainolla 50 toistoa / käsi
    -naiset 6-10kg, miehet 15-20kg

    Suorinjaloin maastaveto 5x12 (noin 30%)
    -jalat yhdessä

    Penkki vastaotteella 5x8-15

    Pystysoutu käsipainolla 3x12-20 / käsi
    -yhdellä kädellä

    Sivutaivutukset tanko harteilla 3x20 (10 toistoa / puoli)

    QuadBlast 1 kierros

  • WOD Pull&Push Workout

    Deadlift 50kg & Push ups
    21-18-15-12-9-6-3

  • Accessories Workout

    4-5 Rounds for quality:
    10/10 Plate Elevated 1-Legged KB RDL
    1:00 Sorenson Hold
    10-15 Lu Raises

  • Lepopäivä Workout

    Rest day - what did you do?

  • Maisan voikka Workout

    Tunti sisältää harjoitteet bar muscle up -liikkeeseen.

    Vaihtoehtona leuka/C2B

    AMRAP15

    1-3 BMU tai sen harjoitetta
    6 istumaannousu
    9 KK-heilautus
    12 ilmakyykky

  • "ETA" Workout

    For Time:
    50 Box Jump Overs
    1,000/800 Meter Row / 800m Run
    50 Wall Balls 9/6kg
    10 Rope Climbs
    50 Wall Balls
    1,000/800 Meter Row / 800m Run
    50 Box Jump Overs

    tc 30min

    Light Option

    For Time
    30 Box Step Overs
    400m Run
    30 WallBall
    20 Ring Row
    30 WallBall
    400m Run
    30 Box Step Overs