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

  • 14.6.2022 Accessory Workout

    3 - 4 sets:

    a ) 8 - 12 Single DB Bench Press ( each )
    b ) 50m Single arm Farmers Carry ( each )
    c ) 8 -12 Banded Triceps PushDown

  • OHS Smolov Base Cycle Strength

    4 x 9 (70%)

    Percentage from 1RM

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    Run, 1 mi
    Row, 2000 m
    Run, 1 mi
    goal: sub 24 mins

    B,
    4 rounds for quality of:
    10 Dumbbell Hammer Curls, pick load
    10 Kettlebell Goblet Squats, pick load
    10 Tate Press, pick load

  • Extra Credit 10-06-2022 Workout

    5:00 easy Bike, Row, Walk etc
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 10.6.22 KUNTO (aamutunti) Workout

    30s ON, 30s OFF x7 (28min)

    1) db box step ups
    2) db push press
    3) burpees
    4) shuttle run

  • Basicin pumppi Strength

    Bench press
    7x 6
    “2,5min

    *between sets perform
    2 lay to up and back rope climb.

  • "Sweep The Leg" Workout

    AMRAP 12:
    15 KBS (RU) 32/24kg
    12/10cal Ski
    3 Rope Climbs 4m

  • "Showtime" Workout

    2 rounds, each round for time:
    15 Box Jump Overs 60/50cm
    15 T2B
    15 WB 13/9kg
    15 T2B
    15 Box Jump Overs 60/50cm
    15 T2B
    15 WB 13/9kg
    - Rest 1:1 btw rounds.

  • Thursday 9.6.22. Workout

    Warm Up
    Speed ladder drills for 5 minutes
    eli erilaisia askelluksia tikapuut lattiassa, tee jotain simppeliä mikä herättää nopeus/koordinaatio aisteja.
    then
    Mobility for squat/front and Overhead position 8-10 minutes
    then
    barbell warm up
    3 clean high pull + 3 muscle clean + 3 hang power clean +3 front squat + 3 push press and 1 split jerk with pause
    repeat total 3 times
    then start to make up on weights

    Weightlifting
    7-8 sets of :
    1 Clean + 3 Front squat + 1 Jerk
    Start counting your working sets @ 65%1RM CnJ and build up on each set if moving well, do small jumps to get quality lifts!
    Go every 2-2.5 min for new set.

    Gymnastic Strenght
    Midbody strenght / skill
    2-3 rounds Straight arm strength focus ( I DID FOR QUALITY/PRACTISE)
    1)2- 3 negative tuck front levers from tuck inverted hang (5 to 8-second lower down)
    2) 3-5 straight arm tuck front lever pulls
    3) 3-5 Russian leg lifts (or strict T2B)
    4) 15-30 sec Inverted hang hold variation (see options below)
    (Try to keep rest to a minimum b/t exercises)
    Rest 2min bwn rounds

    Inverted Hang Options
    Straight legs
    Bent legs

    Accessory Work
    4 rounds
    1 legless + 1 rope climb
    :45-60 side plank hold R/L
    30m sandbag carrying on bear hug hold @45/70kg
    rest 1-2 min bwn rounds

    Cool down
    3-5 min light bike
    :30 quad strech each side
    :30 nivusten venytys
    :30 vatsalihasten venytys

  • Endurance WOD Workout

    A. In five minutes complete:
    800 m run or 65/50 cal row

    B. 5 min amrap
    30 double unders
    12 KB snatches
    6 burpee pull ups

    Rest 90 s between intervals.
    Alternate A and B for a total of 6 intervals.