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

  • Face the bar Workout

    For Time
    3 Rounds
    12 Bar Facing Burpees
    4 Clean and Jerks
    3 Min Rest
    3 Rounds
    4 Clean and Jerks
    12 Bar Facing Burpees
    @80/52.5kg

  • Strict Press Strength

    For Total Load:
    5 Sets of 5

  • Kettlebell Workout

    3 rounds of
    10 Double KB Press
    10 Double KB Strict Hang High Pull
    20 Gorilla Row
    -Rest: 50 KB Russian Twist-

    Emom 20’
    Even: 6/6 Snatch @24/16
    Odd: 25 Lying Back Extension

  • Wednesday 1.6.22. Workout

    Active Recovery Session

    A) Foam Roll: 2 to 4-minutes on each area
    – Thoracic
    – Lats
    – Quads

    B) Band distractions
    Banded Lat Streching eri kulmista
    Hip/HAMSTTRING area eri kulmista
    Calf/achilles streching with band

    C) For 30-40-minutes @– Nose breathing only (3 ROUNDS)
    40m kelkantyöntö/veto kevyt
    6 Pike Thoracic extension (kässäriseisonta jalat boxilla ja siitä päätä käsien väliin, boxia kohti venytys)
    30m Bear Crawl (2x7.5+7.5m eteen ja taaksepäin)
    6 Hip Airplane, alternating (ota boxista tukea)
    40m Monkey crawls (2x10+10m vasen/oikea kylki edellä)
    6 e/side Half Kneeling DB Seesaw Press (askelkyykky asennosta pystyp. vuorokäsin)
    10 wall squats
    10 hip bridges

    D) Loppuun relax & breathing

  • Extra Credit 01-06-2022 Workout

    Pistol Bottom Position Hold: 3 x 10-20s each. Rest 60s
    OR Closed Stance Stand to Sit 3 x 6.
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Strict Press Strength

    500m row
    then 3 rnds of
    15 band pull appart
    10 hollow rock
    7 z press e/s

    Strict Press
    20 mins to find 1RM
    mark 3 of your heaviest lifts

  • How much is the pull? Strength

    Strict Pull Up
    5x3 Weighted Pull Ups
    *Increase weight each set, Rest as needed

  • Maisan Voikka Workout

    Tunti sisältää harjoitteet osioihin A ja B
    A) Käsilläseisonta
    B) Käsilläseisontakävely

    EMOM 5
    1. 5-10m kävelyä / 10-20 shoulder taps

    Loppuun voimistelupitoja🐒

    4 kierrosta
    20s ON/30s OFF

    1. Käsilläseisonta seinällä
    2. Kuppipito
    3. Leukapito
    4. L-sit

  • Rowing, cleans and thrusters (main site Sunday 190602) Workout

    For time

    ♀ 95 lb. ♂ 135 lb.

  • 3.6.2022 Workout

    LIGHT WEEK 1/14

    WARM UP kesto yht. n.20min
    1-2 rounds:

    4 LUNGE THORACIC ROTATION with back leg taps both side

    5 FROG POSE with OPEN CHEST + 5 TABLE with THORACIC ROTATION

    3-5 STEP DOWN

    5 TOP SIDE HALF MOON + 5 GOOD MORNING SQUAT PRESS with plate

    --

    2x FS + PP + GMS + PP + SJ + OHS + STS P
    2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
    2x TALL SN + SN DROP + SOTS PRESS + OHS + GM S SN DROP
    2x1 HIGH PULL + 3 SN *clean & no hook grip
    2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    BENCH PRESS
    8@up to 71%, 3x8@drop -10% pal 2min

    --

    BENT OVER ROW
    3x8@RPE8 *2-3 reps reserve pal 2min

    FS
    *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
    3-4x6@76-79% pal 2min

    --

    RDL sn grip
    2-3x6-8@71-76% sn-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    15 TRICEPS PUSH DOWN, banded
    BACK EXTENSION MAX HOLD, bw/weight
    10+10 BANDED 1-LEG GLUTE BRIDGE