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

  • 7.3.2022 Workout

    STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

    WARM UP 2 rounds ~15min

    20 OH DUCK WALK , lintti

    12 SUPERMAN ROW (I-W-I) + CRUNCH

    3 + 3 COSSACK SQUAT + PISTOL SQUAT

    PUSH PRESS
    3@50%, 2@60%, 2@66%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@96%, 1@99%

    3x1@MAX pal 2-3min

    FRONT SQUAT + WALL SIT 20sec
    2@30%, 2@45%, 2@60%, 3x2@70%
    -heti (70%) etukyykyn perään, pal 2-3min

    KEHONHUOLTOA LOPPUAIKA

  • Tuesday 8.3.22. Workout

    3 min Run, Row,Bike
    then 2 sets
    20 walking lunges
    10 band pull aparts
    10 band pass throughs
    10 scapula pull ups
    5 burpee pull ups
    :30 HS HOLD

    Workout
    5 rounds for quaity
    Roll To Candle Stick x 3-5 reps
    Jumping Lunges x 8-12 reps
    Plyo Push Ups x 4-6 reps
    Box Jump x 4 reps
    10 sec sprint with Air Bike (nousevalla vauhdilla)
    rest 1-2 min bwn rounds

    Midbody work
    2 rounds

    1:00 Plank Hold
    20 DeadBugs
    20 Alt Leg V-Ups
    rest 2 min

    For cool down
    Cardio Piece at the end as you like (total 8-12 minutes)
    30s recovery pace
    30s easy pace
    30s moderate pace
    30s rest
    perform with 1-2 machine this , 1 round is 2 minutes

  • Morning Intervals Workout

    12 Intervals ( 3 each)

    In a 60s window

    A. 12/8 Cal SkiErg
    Max Wall Balls 20/14 lbs
    Rest 2:00

    B. 12/8 Cal Echo bike
    Max DU or Lateral Jumps Over the Parallette
    Rest 2:00

    C. 15/12 Cal Row
    Max Box Jump Overs
    Rest 2:00

    D. 15/12 Cal BikeErg
    Max DB Snatch 22,5/15kg
    Rest 2:00

  • Conditioning (54min) Workout

    Every 4:00 x 4
    15/12cal Ski
    14 Alt. DB Hang Power Snatches 20/15kg
    10 Burpees

    Rest 3:00

    Every 4:00 x 4
    15/12cal AB
    12 T2B
    10 Burpees

    Rest 3:00

    Every 4:00 x 4
    15/12cal Row
    10 HSPU
    10 Burpees

  • 9.3.2022 Workout

    7 RFT :

    7 Box jump overs 30"/24"
    7 Power Cleans 60/42,5kg
    7 TTB
    7 Front Squat 60/42,5kg
    7 Bar Facing Burpees
    7 Push Jerks 60/42,5kg
    7 CTB

    CAP 25

  • 7.3.2022 Activation Workout

    4 rounds :

    20s Banded Pull apart
    10s rest

    4 rounds :

    20s Hollow rocks
    10s rest

    4 rounds :

    10s one leg glute bridges ( r )
    10s one leg glute bridges ( l )

  • Conditioning Workout

    EMOM 40
    1. Min : 15/12cal row
    2. Min : 12 T2b
    3. Min : 6/6 Double DB Front rack lunges @22,5/15kg
    4. Min : 12 push ups on dumbell ( Rx+ : kipping HSPU)

  • 4.3.2022 Workout

    STRENGTH PROGRESS 12/13 - HEAVY-LIGHT WEEK

    WARM UP 2 rounds ~15min

    5 + 5 WALL PRESS BIRD DOG

    5 + 5 HIP AIRPLANE

    8 BRIDGE PRESS, lintti

    BACK SQUAT
    8@50%, 6@60%, 4@70%, 2@80%, 2@85%, 2@90%, 1@95%, 1@100%, 3x1@MAX pal 2-5min

    SN PULL till power position + HIGH PULL ful foot
    2[6+3]@71%, 5+3@81%, 4[5+3]@91% te-% pal 2min

    ACCESSORY
    3 x MAX REPS TOES TO BAR / KNEE TO CHEST
    3 x 60 sec REVERSE PLANK

  • Lepopäivä Workout

    Rest day - what did you do?

  • 8.3.2022 Activation Workout

    4 rounds :

    20s Box Push Ups
    10s rest

    4 rounds :

    20s Plank
    10s rest

    4 rounds :

    20s Glute Bridges
    10s rest