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

  • Conditioning Workout

    In Teams of 2- for time- I go U Go

    3 rounds of
    30 T2B
    40 Wall Ball
    30 Double KB Push Press @24/16

    70 Cal Row

    2 rounds of
    30 T2B
    40 Wall Ball
    30 Double KB Dead Power Clean @24/16

    70 cal Row

    1 rounds of
    30 T2B
    40 Wall Ball
    30 Double KB Front squat @24/16

    Tc:40’

  • Prowler push 8 x 25 m Workout

    • Go fast and moderate weight

    • work/rest 1/2

  • Takakyykkyä! Strength

    3x3 Back squat

  • Lauantai 13.8.22. Workout

    Warm Up
    3-5 minuuttia kardiolaitteella yleislämpöä
    ja perään 2-4 moblity drilliä mitä tarttee työntöä varten
    band pull aparts + banded hip activation

    With barbell go 2 times through this:
    3 clean deadlifts
    3 Muscle cleans
    3 hang power cleans
    3 front squats
    3 push press

    Weightlifting&Strenght
    Every min for 3 minutes
    2 Hang Power Clean + 1 Push Jerk @60-65%
    rest 2 min
    Every min for 3 minutes
    1 Hang Power Clean + 1 Push Jerk @70-75%
    rest 1 min
    Every 30sec for 6 times (3 mins )
    1 Power Clean + 1 push jerk @80-85%

    Squat clean + Front Squat + Split Jerk
    4 sets 2+2 reps @60-65-70-75% of 1rm c&j
    go every 2-2.5minutes

    Squat Clean 3x1
    80-90% of 1rm front squat
    go new lift every 1-2 min

    For Quality
    Every 5 min for 15 minutes (3 sets)
    max reps double unders in 1 min
    max reps ghd sit ups in 1 min
    max reps rope climbs in 1 min

    Cool down
    30-45sek kevyt venytys per alue
    pakarat
    rintakehän avausliike kuminauhalla/kepillä
    russian baby streching
    latsit
    forkut

  • 5x5 Box Squat Strength

    5 reps at 5RM

  • 12.8.2022 No Touch Deadlift Strength

    For total Load:

    5 Sets of 2

  • 12.8.2022 Muscle Ups Workout

    AMRAP 1:30 x 10

    250/200m Row
    Max Muscle Ups

    Rest 30 sec after each round.

    Rounds: 1,3,5,7,9 RMU
    Rounds: 2,4,6,8,10 BMU

  • "Way Down We Go" Workout

    E3MOM x 5
    3/2 Rope Climbs 4m (no jump)
    6 Handstand Push-ups
    10 Air Squats

  • STAMINA Workout

    EMOM 30:
    Min. 1 | 10/15 cal. row
    Min. 2 | 10 burpee

  • Keskiviikko 10.8.22. Workout

    Warm Up
    3 min ski erg or rowing then

    Gymnastic skills / Strenght
    3 – 2 – 1
    Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
    Reverse Snow angels
    Skin the cats on rings

    2 rounds
    3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 single leg transition drill
    5 Russian dips
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

    Finisher
    6-8 MIN EMOM OR QUALITY
    2-3 SEATED STRICT RING MU

    STRENGHT
    4 sets
    B1. Speed Bench Press x3 reps @60-70 % of 1rm. N. 2 SEK ALASPÄIN JA HETI YLÖS
    rest 1 min
    B2. STRICT C2B / PULL UPS for speed x4 reps ; VETÄ TERÄVÄSTI YLÖS, EI AIVAN VAPAA PUDOTUKSENA ALAS MUT SUHT VAPAASTI.
    rest 2-3 min

    ACCESSORY
    12 MIN EMOM
    MIN 1 ) DB SNATCH X 12 REPS
    MIN 2) KB SIDE BENTS X 12+12 REPS
    MIN 3) STRICT KNEE RAISES FROM RING SUPPORT HOLD X 12 REPS
    MIN 4 ) REST

    Cool down
    2-3 min kevyt soutu
    30-45 sek venytys rinta per puoli
    30-45 sek venytys latsit per puoli
    30-45 sek venytys ojentajat per puoli