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

  • OPTIONAL GYMNASTICS Workout

    OPTIONAL GYMNASTICS

    4-5rounds: 2-5 RMU
    Rmu practice 4-5 rounds for quality/technique

    Scaled

    2-3sets:
    3-5 reps strict pull up on rings
    10-20s ring support
    10-20s bottom ring dip

  • Torstai 25.4.24. BASIC Workout

    Warm Up
    2 rounds
    1.5 min cardio
    10-15 gtoh
    10-15 goblet squats
    :30 Wall Walk Hold

    Strenght
    Squat Cleans 2x5 +3×3reps, buiding in weights
    Push Jerk From Rack 3x3 and 3x2 reps, building in weights
    rest 1.5-2.5 min bwn sets

    Accessory Work
    2-3 sets
    10-12 single arm db row R/L
    12-15 reverse flyes with plates 1.25-2.5kg
    16-20 supermans with pause
    rest 1.5-2.5 min bwn sets

  • Functional BodyBuilding Workout

    A,
    Back Squat Progression (Week 2)

    1x3 @70% of training max (1 RM 90%)
    1x3 @80%
    1x3+ AMRAP @90%

    Rest 1-2 mins btw sets

    B, 3-4 sets (12 mins)
    -Hand Supported Deficit Rear Foot Elevated Split Squat
    Working Set 1-2: 8/leg (3sec down) @mod
    Working Set 3: Same weight as Working Set 1-2, AMRAP with no TEMPO
    -Elevated Calf Raise x 15 (3 sec down)

    C, AMRAP 12 mins
    10-20-30….
    -Partner Nordic Curls
    -Partner Wall Ball Pass
    -Wall Sit with Plate (together 10-20-30..sec) @10/15

  • "Acid Bath" Workout

    5 sets:
    10cal AB (sprint)
    5 Box Jumps 60/50cm
    - Rest 2min btw sets

  • WOD, Strength / Technique Strength

    Every 3' for 5 rounds

    3 Back squats @RPE8
    3-6 Dual DB shoulder presses

  • OHS Smolov Week 1 Day 1 & 2 Strength

    3 x 8 (65%)
    1 x 5 (70%)
    2 x 2 (75%)
    1 x 5 (80%)

    Percentage from 1RM

  • Viiikko 17 Workout

    Uusi kolmen viikon sykli taas pyörähtää käyntiin, edelleen jatkuu samalla kaavaa mitä koko alkuvuosi menty. Kesän ajalle otetaan hieman enemmän crossfit tyylistä treenamista ja jätetään selkeä progression tekeminen vähemmälle.

  • "Load Those Guns" Workout

    3 supersets for quality:
    10 DB Bicep Curls + 20m Gunrack Walk
    10 DB Skull Crushers + 15 Banded Overhead Tricep Extensions
    - Rest 1-2min btw rounds

  • 5 rundia vähän kaikkee NJI Workout

    5 rounds

    30 lunges
    30 DU
    20 sit-ups
    20 KB swings
    10 push ups / plate over head

  • EASY: Broken Open 20.2 Workout

    3min on - 1min off x5:
    4 double db thruster
    6 T2B / kipping knee raise / toes-to-rack
    24 DU / SU

    Jatka intervalleissa siitä mihin edellisessä jäit.
    HUOM! Voit tehdä kumman tahansa version molemmilla tunneilla, mennään kuitenkin samalla kellolla.