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

  • 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

  • Päivän treeni 4.6 Workout

    LÄMMITTELY
    Aktivointi ja availut kuminauhalla

    VOIMA CIRCUITIT
    A) 3 x 40s./20s.
    1. Vaakasoutu
    2. Punnerrus
    3. TGU istumaan

    B) 3 x 40s./20s.
    1. Dippi
    2. Penkkipunnerrus pallon päällä
    3. Voimapyörä renkailla

    Loppu jumppa
    Amrap 7
    2 x porrasnousu
    8 Air squat
    8 Push press

  • Conditioning Workout

    3 rounds:
    20/16cal Ski
    10 Sandbag Over Barbell (armpit height)
    - Rest 1:1 btw each round.

  • Extra Credit 31-05-2022 Workout

    • Pigeon Pose - 60s each
    • Scorpion Stretch - 60s each
    • Lizard Pose - 60s each
    • Prayer Stretch - 60s
    • Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Accessories Workout

    3-4 rounds for quality:
    10/10m Double Kettlebell Filly Carry (mixed rack / suitcase carry), pick load
    20 Kettlebell Russian Twists, pick load
    5 Strict Pull-ups
    20 Barbell Bicep Curls, pick load

  • 2.6.2022 Basic Workout

    EMOM 16

    1 Min : Bike 12/9 Calories
    2 Min : 5 - 8 Strict Pull Ups
    3 Min : 10 - 15 Push Ups
    4 Min : Rest

  • Rowing and Turkish get-ups Workout

    5 rounds for time of:

    • Max calorie row in 60-seconds
    • 50-lbs/40-lbs Turkish get-ups

    Each round complete a total of 40 reps (or calories). E.g. If you row 25 calories complete 15 TGU’s that round. If you row 30 calories complete 10 TGU’s that round.

  • Partner Conditioning Workout

    10 rounds w/ partner (5 each):
    10/8cal AB
    6 Burpee Box Jump Overs 60/50cm