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

  • Extra Credit 01-10-2022 Workout

    Pinch Grip Farmer Carry: 3 x 30 Meters. Rest 60s
    +
    Pick 1-2 from the list below:
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Rinse n' repeat Workout

    2 ROUNDS of

    AMRAP 3 min
    4 alt. db hang squat clean 25/17.5kg
    6 HSPU
    rest 2 min
    AMRAP 3 min
    6 alt. pistols
    8 DBL DB push jerks 2x25/17.5kg
    rest 2 min

    RX movement over reps with scaled, maintain the intended ROM of the movement e.g. in pistols hip below parallel
    option 3: RX
    option 2: @ 22.5/15kg
    option 1: HSPU -> 1-3 reps, pistols of the box see video

  • Ma 24.10.2022 kisa: kyykky + penkki Strength

    Kyykky 2x1x90%

    Penkki 2x1x90%

    Kyykky 3x5x40%
    - 3s stopit

    SitUps 3x6-12

    -tee kaksi vikaa liikettä vuorotellen-

  • Conditioning Workout

    In teams of 2

    30 total rounds
    1 wall walk
    3 burpee box jump overs@60/50 cm
    5/5 KB snatch@24/16 kg
    15 double unders

    Relay style, so switch after full rounds.

    Time cap: 35 min

  • Painonnosto Workout

    Tempaus

  • short conditioning Workout

    16 min EMOM

    1) 50 DU's
    2) 10 box jumps 30/24
    3) 15 toes to bar
    4) 8m HS walk

  • Kettlebell Workout

    Wod for time
    40-30-20-10
    Russian Swing
    Sit Up
    40-30-20-10
    Deadlift
    Push-Up
    40-30-20-10
    Snatch
    Reverse Lunge
    Tc: 30 min’
    @24/16

  • Keskiviikko 28.9.22. Workout

    Warm Up
    2 rounds
    30/20/10
    5 inch worm with push ups
    5+5 squat strech / squat hold + trunk twist
    10 walking lunges
    10 banded good mornings
    10 kb tater
    5+5 kb bottom up press

    Strenght
    3 sets
    8-10 back squats @60-70% of 1rm (2-3RIR)
    rest 2-3 min

    Strenght
    3 sets
    8-10 bench press @60-70% of 1rm (2-3RIR)
    rest 0,5-1 min
    8-10 strict chin ups (2-3 RIR) ota painoa tarvittaessa tai kuminauhaa
    rest 2-3 min

    Metcon
    OTM 16
    odd : row / ski x 8/10 calories
    even : push ups x 8-16 / db snatch x 12-16 reps
    Tehdään liikeparia row+push up 4 kertaa / ski ja db snatch x 4 kertaa
    Punnerra aina reippaalla tahdilla sarja valmiiksi, toistoja saa jäädä varaa!

    2-3 sets
    Bicep curls x 8-12 reps
    Pyöritä 5-10kg plate myötä/vastapäivään näppiotteela 20-30s aina suuntaansa.
    rest as needed

    Cool down
    1-2 min banded front rack strech (each side)
    1+1 min side/lat strech with band
    1-2 min groins streching
    1-2 min prayer pose strech

  • Bench press Strength

    10-8-6-4-2-1

  • Painonnosto Workout

    Tempaus