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

  • DEADLIFTS Strength

    1) deadlift 3x5x85%

  • Lauantai 9.7.22. Workout

    Warm Up
    3 min ski erg or rowing then

    Gymnastic skills / Strenght
    A) Movement prep
    3 Rounds of:
    2/side (each way) Weighted Big Arm Circles (controlled)
    8 Lateral Romanian Lunge
    10 Tactical Ankle Rocks

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

    B) Ring muscle up drills / capacity
    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
    Bar / Ring muscle ups / Jumping MU – 10-20 reps in

    Workout OF The Day
    3 Rounds of:
    10/8 calories air bike
    2-4 sandbag cleans - first 2 rounds light weight and 3rd rounds wod weight
    1 rope climb

    Metcon
    Buy In
    30/24 calories of air bike
    then 4 rounds of
    6 sandbag cleans
    2 rope climbs
    then

    Buy Out
    30/24 calories air bike

    Finisher
    3 sets for quality
    15-25 ghd sit ups
    12m double db "back rack" lunges
    max reps double unders in 1 min
    rest 2-3 min

    Cool down
    2-3 min kävelyt ympäriinsä / ravistelut
    1 min russian baby streching
    1 min nivusten venytykset kevyesti
    1+1 min hauisten venytykset
    30s ojentajien venytykset

  • Lördags lidande Workout

    4-8-12-16-12-8-4

    Pull-up
    Push-up
    Db snatch 22,5/12,5 kg
    Goblet squat 20/14 ball

  • 9.7.2022 Workout

    For time:

    n.170m Run
    20 Double Unders
    2 Power Snatch

    Rest 1 min

    400m Run
    40 Double Unders
    4 Power Snatch

    Rest 1 min

    600m Run
    60 Double Unders
    6 Power Snatch

    Rest 1min

    800m Run
    80 Double Unders
    8 Power Snatch

    Rest 1 min

    1000m Run
    100 Double Unders
    10 Power Snatch

    Barbell : 52,5/37,5kg

  • 9.7.2022 Deadlift Workout

    For total Load:

    5 sets of 4

    ( Deadstop)

    Overall score will be the sum of total weights.

  • 9.7.2022 HSPU Workout

    For time:

    30 Handstand Push Ups
    20 Deficit Handstand Push Ups 3,5"/2"
    10 Strict Handstand Push Ups

    ( repeat some week ago)

  • Friyay jam Workout

    Part A

    EMOM 15
    1. DB hang power clean (50/35)
    2. T2B
    3. Push press
    4. Rest

    After 15 minutes, rest for 2 minutes, then:

    Part B

    AMRAP 6 min
    50 mountain climbers
    12 V-ups

    Result is the total amount of reps from both workouts. In the comments mention also separately result for both parts (A & B).

  • 7.7.2022 Basic Strength

    Reverse Lunge w/ Barbell

    5 x ( 5+5 ) Climb in weights

    SO 3:00

  • Torstai 7.7.22. Workout

    REST OR ACTIVE RECOVERY
    ACTIVE RECOVERY
    A) Foam Roll: 2 to 4-minutes on each area
    yläselän rullaulia
    latsien rullailua
    etureidet

    venyttelyt
    Olkapään etu/takaosat
    Lonkkaseutua (nivuset myös)
    Nilkat/pohkeet

    Sit pientä yleisvenyttelyä ja keho liikelaajuksia lisää

    MainPart
    30-90 minuuttia ulkona lenkkeilyä/puuhailua (juosten,pelaten,pyöräilyä, golf,frisbee golf)

    E) Parasympathetic Breath Work
    3-5 min loppurauhoittelua. Vähän hengittele syvää ja rauhoita tilanne/ittesi.

  • 6.7.2022 Accessory Workout

    3 - 4 sets of 8 - 12 Reps:

    a ) chest supported barbell Row on Bench
    b ) Barbell Overhead Walking Lunges ( 8 - 12 )
    c ) GHD back extension