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

  • Gymnastics tech Workout

    EMOM 12
    work for quality, 45s.
    M1 HS walk attempts
    M2 Paoli MU on a low bar
    M3 rest

  • 25.2.2022 Workout

    5RFT:

    100m Double Db farmers Carry 22,5/15kg
    20 GHD SU
    10 DL 102,5/70 ( Teen 90/60kg )

    ( 10 - 15 )

  • Tempausveto + raakatempaus Strength

    2x 2+2 @helppo
    2x 1+2 @lisää hieman (1-2kg)
    2x 1-2 @lisää hieman (1-2kg)

  • Raakatempaus nivusilta Strength

    2x3 @kevyt
    2x3 @lisää hieman (1-2kg)

  • Lepopäivä Workout

    Rest day- what did you do?

  • Etukyykky Strength

    3 x 6 V.3/120s (2-0-X-1)

  • Maastaveto Strength

    4 x 4 V.4/120s

  • Rinnalleveto Workout

    Tekniikkaa +työsarjat.

  • 24.2.2022 Swim Workout

    Warm Up

    300m Swim

    3 x 50m / 30sec rest
    2 x 75m / 30sec rest
    2 x 100m / 30 sec rest

  • Wednesday 23.2.22. Workout

    Warm Up with Rower
    3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
    then
    3 times with barbell
    3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 snatch balance
    rest 30s bwn

    Weightlifting Conditioning
    First you do 2 sets of 12-15 tng power snatches @25/35kg
    rest 2-3 min bwn sets
    then

    5x5 Squat snatches
    65-70/70-75/75-80/80-85/85%+
    eli yhdellä painorallilla aina 5 toistoa aikaan vastaan.
    rest 2-3 min bwn sets

    Strenght
    Back Squat 3x3 reps @80-82.5-85% of 1rm.
    rest 2.5-3 min

    Midbody work
    3 sets
    10+10 windmill @light weight
    10+10 standing banded trunk twist with pause
    20-30 deadbugs
    rest 1-2 min

    Cool down
    2-3 min light cardio
    1+1 min self hug strech
    1+1 min banded scalene strech
    2-3 min upperback smash with roller
    2+2 min glute smash with roller
    1-2 min prayer pose strech
    1+1 min pigeon pose strech