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

  • Monday 25th February Workout

    Strength 20 mins
    1A: pull up programme 3x50%
    1B: 5x6@75-80% back squat

    Wod: 8 min ascending ladder
    4-8-12-16-20........
    DL@60/40
    FRL
    STOH

    Wod: move fast!! Aim to keep hold of the bar and cycle as much as possible

  • 40 min Liikunta Workout

    40 min aikana niin monta kierrosta kuin ehdit.

    3 kierrosta: 4 yleisliike 8 kahvakuulaheilautus 10 kyykky
    600m juoksu

  • conditioning party pt 2 Workout

    4000 m bike erg
    150 DU's
    3000m bike erg
    150 DU's
    2000, bike erg
    150 DU's
    1000 bike erg

    time cap 30 min

  • Conditioning party PT 1 Workout

    500m row
    3x
    5 db sots press e/s
    2 broad jumps
    20s. wall facing hs hold

    3 rounds of

    Alternate A and B

    A)
    3 min A MRAP
    4 box jump over
    6 DBL DB thrusters 25/17.5

    2 min rest

    B)
    3 min AMRAP
    3 devils press 2x 25/17.5
    6 wall walk

    2 min rest

  • 19.8.2022 Workout

    HEAVY++ WEEK 12/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

    2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

    3-5 STEP DOWN / PISTOL SQUAT

    --

    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
    2x1 HIGH PULL + 3 SN *clean & no hook grip
    1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    BENCH PRESS
    2@up to 92%, 4x2@drop -10% pal 2min

    --

    BENT OVER ROW
    3x4@RPE7 *3 reps reserve pal 2min

    FS
    *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
    4x2@86% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

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

  • STRENGTH Strength

    Overhead squat ladder:
    EMOM until failure:
    1 Overhead squat
    – Rx’d starting weight is 30/42.5kg
    – Girls add 2.5kg and guys 5kg.
    to each side of the bar every minute.

  • Extra Credit 16-08-2022 Workout

    Band Shoulder Extension Tri-set: 3 x 10 reps each position
    +
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 15.8.2022 Basic Workout

    EMOM 10

    1 Min : Biceps Curls w/ Barbell
    2 Min : Diamond Push-Ups

  • Long conditioning Workout

    3 min DU practice
    3 rnds of
    10 plate g2OH
    7 air squats
    5 1-arm ring row

    EMOM 45 min

    1) 50s. Double unders
    2) 8 alt. hang squat DB snatch
    3) 8 sandbag to shoulder
    4) 50s. sled push
    5) rest

    rest 10 min then

    5x every 4 min
    8 front squats 52/35
    10m Hs walk
    12 t 2 b
    rest remaining time

  • 15.8.2022 Accessory Workout

    3 - 4 sets:

    a ) Ring plank hold ( 60 - 90 sec )
    b ) 8 - 12 High Lateral Box Step Downs ( each )
    c ) 8 - 12 Seated Dumbbell Reverse Fly