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

  • 27.8.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Power Ball Workout

    5 min of easy row
    3 rnds of
    3 broad jumps
    6 1 arm ring row e/s
    10 step back lunges

    3 rounds, each round for time, of:
    30 Wall Balls, 30/20 lbs
    30 Power Snatches, 95/65 lbs

    Rest 2 mins between each round.

  • 270822 Lauantai Workout

    DELOAD WEEK

    Outdoor workout

    A) KB skills 3 rounds for quality / side
    4 one arm KB swing
    3 one arm KB hang power clean
    2 one arm KB snatch
    1 one arm KB windmill
    --> All the reps unbroken

    B) 16min AMRAP
    400m easy jog
    20 goblet squat 16/12
    100m KB oh carry (switch arms as you like)

  • Lauantai 27.8.22. Workout

    Warm up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10 step back lunges
    10 bodyweight alt leg RDL
    10 cossack squats
    :30 Plank Hold
    :15 Side Plank Hold R/L
    :10-15 ring support hold and ring dip hold

    Strenght
    3 sets
    4-6 strict ring dips (control tempo)
    4-6 romanian deadlifts
    4-6 sumo deadlifts
    use 40-60% of 1rm deadlifts, control tempo and get the feeling on hamtrings
    and glutes.
    rest 2-3 min bwn sets

    Strenght&Conditioning
    3 sets alt time with partner or rest 1:1
    10 front racked lunge steps with barbell (in place)
    8-15 push ups
    16-24 alt leg v-ups

    Midbody work
    2-3 rounds
    10+10 single arm db bench press @moderate weight
    10+10 kb side bents
    10 supermans with (purista jalat yhteen)
    rest 1-2 min bwn rounds

    Cool down
    2-3 min light cardio
    1+1 min glute smash
    1-2 min pigeon pose strech
    1+1 min hamstring strech

  • Marian tanssit Workout

    🎵🎶🎵🎶🎵🎶🎵🎶🎵

  • 27.8.2022 Power Snatch Cycling Strength

    Unbroken sets for load:

    15-12-9 Power Snatches

    Rest as Needed Between sets.

    • The goal is to lift the most amount of weight possible for each unbroken set.
    • You are allowed multiple attempts at each set of unbroken snatches. -Reps must be completed touch and go for each set. No Stop on the floor. Pausing in the hang or overhead is ok.

  • Back Squat Strength

    5-6 Sets:
    5-6 Reps @ 60-65%
     

    *6-8 Second Eccentric

  • Tempaus tiistai Workout

    Find heavy in 15min
    1 hang pull + 2 hang snatch + 1 ohs

  • Power Clean & Jerk Strength

    5 Sets:
    3 Power Cleans + 1 Push Jerk @ 65-70%

  • Strict Weighted Ring Dips Strength

    3-5 Sets:
    2-5 Strict Weighted Ring Dips

    Rest 3 Minutes Between Sets.