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

  • Bench press Strength

    Go heavy

  • 2.4.2022 "Kelly" Workout

    5 RFT

    400m Run
    30 Box Jumps 24"/20"
    30 WB 20/14p

    ( 20 - 30 )

  • 2.4.2022 Clean Complex Strength

    6 - 8 Sets

    1 Power Clean + 1 Hang Squat Clean

    75%-90% of Squat Clean

  • Tuesday 26.4.22. Workout

    Tiistai
    Warm Up
    5-10 min easy cardio with machines you like
    sitten yleisvenyttelyä
    then 2 rounds

    20 shoulder taps
    10 plate GTOH
    10 tall kneeling plate halos (5/5)
    10 goblet squats

    tämän perään tee tarvittavat liikekokeilut ja aloita treeni (eli yks osio kestää joko 8 tai 12 min ja sitä voi vaihdella tekeekö 2 vai 3 kertaa yhden Liikeparin läpi)

    METCON
    2 or 3 rounds of:
    2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
    2-minutes: 8-12 db snatch go every 40-seconds ( 3 työsarjaa jokaisella 2 min aika ikkunalla)
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
    2-minutes: 1 Rope climb, go every 20 to 30-seconds (4-6 köysikiipeilyä jokaisella 2 min aika ikkunalla)
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
    2-minutes: 8-12 WALL BALL SHOTS EVERY 40 sec (3 sets total)
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
    2-minutes: 2 wall walks or 5-10m hs walk , go every 20 to 30-seconds
    +
    2 or 3 rounds of:
    2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
    2-minutes: 3-6 burpee pull ups go every 40-seconds

    Midbody work
    3 sets
    2+2 TGU
    10+10 banded half kneeling trunk twists
    10+10 plate windmill
    rest as needed

    Cool down
    :30-45 cobra to downdog pose
    :30-45 wall pec strech
    1 min v-sit strech (kevyesti)
    2-3 min light row

  • Jaken ja Samin penkkiohjelma #1 Strength

    ensimmäinen penkkiohjelman treenipäivä! 1x6, 2x5, 2x4

  • Strict Pull Up Workout

    Strict Pull Up
    4x
    3 Weighted Pull Ups
    +
    12-15 Banded Strict Pull Ups
    Rest 2 mins between sets

  • Back Squat Strength

    3 min DU practice
    then 3 x
    5 Box Pistol with Leg Lift e/s
    8 DB Bent over row e/s
    3 depth jumps

    Back Squat

    5x3 @80% of 1rm
    set every 2:30min

  • Muscle Endurance Sets 01-05-2022 Workout

    A) 4 rounds for quality
    10-12 x DB Floor Press in Bridge
    90s x Easy pace Bike, Row, Jog, Ski
    4-6 x Wide Grip Pull-ups + 15 Tall Kneeling Band Lat Pull-down
    90s x Easy pace Bike, Row, Jog, Ski

    • Scale pull-ups with partner or self assisted.

    B) 3 rounds for quality
    10-12 x Close Grip DB Push-ups
    90s Easy pace Bike, Row, Jog, Ski
    15 each Seated Band Row
    20 Band Pull-aparts
    90s Easy pace Bike, Row, Jog, Ski

  • Bodyweight Hotel Room WOD Workout

    Max Push-ups 2:00 (40/31)
    Max Leg Raises 2:00 (40/38)
    Max Lunges 2:00 (50/47)
    Max Burpess 2:00 (30/19)
    Rest 2:00

    2 Rounds

    Count Total Reps

  • 29.4.2022 Squat Snatch Workout

    Squat Snatch Ladder

    For time:

    10 x 55%
    8 x 63%
    6 x 72%
    4 x 80%
    2 x 88%

    TC 13