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

  • 28.9.2021 EMOM 40 Workout

    EMOM 40

    1 min : 4 - 8 Strict HSPU
    2 min : 4 - 8 TTB
    3 min : 15/11 Cal. Row
    4 min : 30 Double Unders
    5 min : 12 Pistols

  • Endurance Workout

    Peruskuntosykkeillä 2 kierrosta. (sama kuin edellisviikolla)

    Ski 9min + 1min lepo
    Row 9min + 1min lepo
    Bike 9min + 1min lepo

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
    Bench Press
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

  • Back Squat Strength

    Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/hamstrings
    Warm up with 2 sets of 10 reps of dumbbell back squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Back Squat
    Warm up/ build up sets as needed
    3 repetitions at 70% of Weight*
    3 repetitions at 80% of Weight*
    Max repetitions at 90% of Weight*
    *Weight based on Coach/Cadre recommendation

  • Monday Accessory work / Cool down Workout

    Accessory Work
    EMOM 12
    odd : Double unders x 20-40 reps
    even : Kipping hspu x 30-40% of max reps

    Cool down
    2-3 min light cardio
    1+1 min quad strech
    1+1 min banded bully strech
    1+1 min forearms streching

  • Lauantai 25.9. Workout

    Mobility

  • Partner WOD Workout

    Warmup
    3 rounds
    10 squats
    10 pass throughs
    10 ring rows
    then
    normal warmup

    5 minutes to get out barbells for deadlift

    EMOMx12
    1 - 5 box jumps
    2 - 5 wallballs
    3 - 5 deadlifts
    4 - 5 pullups

    Teams of 2
    50 Lateral Box Jump Burpees (20)
    100 Wallballs (20/14)@10 FT
    100 Deadlifts (155/105)
    50 Pullups
    1 Person Works 1 Person Runs 200m or rows 250m

  • Extra Credit 25-09-2021 Workout

    DB Hammer Curls: 3 x 8-10. Rest 60s.
    +
    - Foam Roll Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • bike fun! Workout

    8 x 30s on 30s. off

    max cal assault bike

  • Friday Strenght Workout

    Strenght
    Every 1 min 15s for 10 sets :
    1 squat clean + 2 front squat (use about 80-82% of 1rm squat clean)
    1 sc + 2 fs x 3 rounds / 2 sc + 1 fs x 3 rounds / 3 sc x 4 rounds

    Every 1 min 15s for 10 sets :
    3weighted pull ups @moderate/heavy weight (not max heavy 3, feels at the start like there is 2-3 reps in bank)
    control movement also backwards. about 2.5-5kg more weight compared last week.
    Bodyweight strict pull ups / chin ups are also fine!