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 08-06-2021 Workout

    Banded Pull-throughs: 3 x 20-25. Rest 60s.
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • Pe 4.6.2021 sputnik: penkki + kyykky Strength

    Band-pull-aparts 100 toistoa
    -lämmittelyliike

    Penkki 2x1x90%

    Kyykky 3x3x80%

    Kulmasoutu 5x10

  • 5 rounds Workout

    AMRAP:
    1:00 - Wallballs (20/14lbs)
    1:00 - DB Snatch (22.5/15kg)
    1:00 - Row/Bike/Run
    1:00 - Rest

  • Overhead squat Strength

    3x8 kevyt paino rest 2min

  • 050621 Lauantai Workout

    For time
    1000m row
    50 box over jump
    50 burpee
    600m row
    25 box over jump
    25 burpee

  • Conditioning 06-06-2021 Workout

    4-8-12-16 Pistol Squats each
    400-300-200-100 Meter Row

    • Steady effort focus here. Nothing maximal.

  • Ring MU accessory Workout

    • Ring Dip 3x 12 90 sec rest
    • Big Kip (on rings) accumulate 20 reps - make the hip go booom!
    • Chest to ring pull up accumulate 30 reps ___
    • perform anyhow
    • use bands if needed

  • Handstand walk accessory Workout

    500m row
    10 scap push up
    10 banded dead bug
    20 band pull appart

    • Alternating Tabata Hollow I Arch Holds (8 x 20:10)
    • Accumulate 50 shoulder taps
    • weighted Pass Throughs/Dislocates 3 x 90secs (SLOW & ribs locked down!!)
    • Scapula Push-ups (retract/protract) 5 x 20
    • Inchworm to extended plank hold (10 x 10 sec hold)

  • Conditioning Workout

    2x
    500m row
    20s. HS hold (wall)
    10 scap pull up
    10 v ups

    EMOM 20

    M1) 10m HS walk
    M2) 12 T2B
    M3) 12 (UB) HSPU
    M4) 15 GHD sit ups

  • 4.6.2021 Workout

    HUOLTAVA KEVENNETTY VIIKKO
    muuta puuhastelua esim. alakerran tarjonta Basic Endurance / Kehonhuolto / Mobility / Wod kevennetysti 😊 / hieronta

    --

    LÄMMÖT kesto 20 min
    HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

    2 rounds:
    8 Box Stepping - astu boxin päälle, vapaa jalka koukistuu reippaalla vauhdilla vartalon eteen
    10 OH Duck Walk, lintti
    5 + 5 Slowly Scissors - uloshengityksellä tiivistä vatsaa, ime napaa sisään nosta toista jalkaa 5cm irti lattiasta ilman, että lantio kallistuu tai kiertyy. Sisäänhengityksell laske jalka ja tee toinen.
    2-5 + 2-5 Inchworm One Leg Push Ups - siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli.
    4 + 4 Pistol Squat

    --

    1-2 rounds: Jerk Grip
    3+3 Stepping Split Jerk (First Step On The Back Foot And Second Front Foot In Rhythm)
    3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
    3+3 Split Jerk + Jerk From Split + Split OH
    2+2+2 Tall Squat Jerk (Standing On Toes + BB On The Head) + Pause (dip) Power Jerk + Power Jerk
    2+2+2 Sots Press + Push Press + Squat Jerk

    POWER SNATCH + OHS
    2[3+1]@50%, 3[2+1]@60%, 2[1+1]@65% te-% pal 2min

    --

    CLEAN DEADLIFT + HIP CLEAN
    1+3@nousu 50%, 4[1+3]@50% rive-% pal 2min

    --

    SPLIT JERK niskasta, teline
    2x3@50%, 3x3@60% ty-% pal 2min

    --

    PUSH PRESS teline
    3x4@50% ty-% pal 2 min

    BOX BACK SQUAT (90°)
    4@50%, 4@60%, 4x4@70% tk-% pal 2min