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

  • Push Press into Split Jerk Strength

    Push Press into Split Jerk 3x5
    @40-50%
    Rest as needed between.
    RPE 2-3
    Target: fast elbows, full
    extension of the hips

  • Accessories Workout

    3 rounds for quality:
    12 L/12 R Dual DB Reverse Lunges, pick load
    10 L/10 R Dual DB Single Leg RDL, pick load
    - Rest 2 mins

  • GYMNASTICS CONDITIONING Workout

    2 Rounds:
    12 Cal airbike
    9 C2B
    6 Strict HSPU

    Rest 2min

    2 Rounds:
    12 Cal airbike
    9 C2B
    6 Strict HSPU

    Target: Aim for same time on
    both sets. Go hard, very heavy
    breathing.
    RPE 4-5

    Tailoring:
    C2b → pull ups
    Strict hspu → kipping hspu →
    feet on box hspu

  • Clean Strength

    E60-90sec Squat Clean x9
    1-3@RPE 3
    4-6@RPE 3+
    7-9@RPE 4
    10-12@RPE 4+
    Hold your horses, this is not all
    out. We will find 1RM next week.

  • 17.10.2022 Split Shoulder Press Workout

    5 sets of 5 @ Moderate

  • Torstai 13.10.22. Workout

    Rest and Mobility
    Tee tänään pidempi venyttely harjoitus koko kropalle, käytä aina vähintään 2 min aikaa per venytys.
    Mielellään 4-5 ala ja ylävartalon venytystä.
    Liiku vähintään 30 min kävellen/pyöräillen yhtä jaksoisesti.

  • 12.10.2022 Shoulder Press Strength

    5 sets of 3 @ 75 - 80%

    ** 3 - 5 sec isometric

    • Each rep hold for 3-5 seconds at 1 inch off shoulder on the way up.

  • Päivän treeni 11.10 Workout

    LÄMPPÄ
    • Lonkan pyöritykset eteen ja taakse
    • Polven veto - vaaka
    • Kissa kävely
    • Askelkyykky kävely
    • Sivuaskellus kuminauha polvien ympärillä
    • Askellus etuviistoon kuminauha polvien ympärillä
    • Askellus taakaviistoon kuminauha polvien ympärillä

    CORE JA PAKARAN AKTIVOINNIT
    n. 40s./liike/puoli
    • lonkan pyöritykset edestä-taakse konttauksessa
    • simpukka avaus
    • lantionnosto kuminauha polvien ympärillä

    CIRCUIT
    2 x 90s./30s.
    1. Puolapuilla lantionnosto ja polven veto
    2. Yhden jalan jarruttava kyykky
    3. Landmine twist
    4. Askelkyykky renkailla
    5. Kylkilankku ja jalan loitonnus
    6. Air squat / Goblet squat

  • Pe 7.10.2022 kisa: kyykky+penkki Strength

    Kyykky 4x4 (75-85% maanantain painosta)

    Penkki 4x4 (75-85% maanantain painosta)

    Etuheilautus 4x20

    Pystypunnerrus 4x10 (noin 30-35%)

  • 11.10.2022 Hanging By a Moment ( Aruba ) Workout

    5 RFT:

    60 Double Unders
    9 Hang power Cleans 70/50kg
    1-2-3-4-5 Rope Climbs

    Rest 1 minute between rounds.

    ( 18 - 25 )

    • Try to stay as relaxed as possible on the jump rope. Keep the shoulders down and the grip loose.

    • Bumping the bar off quads is the quickest way to get through them. If you are not confident in cycling the bar using the "bumb clean", a traditional hang power clean works well here too.

    • Be patient on the rope climbs with your foot clamps. We want to give ourselves a solid foot lock so what we do not use arms more than we need to. See if you can make it up the rope in 3 pulls or less.