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

    For time

    500m row
    18 hang power clean 65/45
    8 burpee
    10 push jerk 65/45
    8 bupree
    18 hang power clean 65/45
    500m row

    • pick a pace you can keep up till the end
    • if you scaled weight with the 30 thrusters, today push the weight. this is not supposed to be comfortable, specially if you want to compete at Linnamasters...
    • move fast with big sets
    • set up your rower close to the BB
    • plan how you could move efficiently with purpose.
    • RPE 9
    • TC 13 min

  • EMOM x8 Workout

    30%+- Pull up / Chest to bar / Muscle up

  • Extra Credit 14-07-2021 Workout

    Glute March 2:00 x max reps.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - Hip ER Pails/Rails
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 12.7.2021 Workout

    HS walk Practice 10 min.

  • Conditioning Workout

    12 min AMRAP
    2 rope climbs
    6 OHS 42/35
    12 burpee box jump over

  • Extra Credit 17-07-2021 Workout

    DB Hammer Curls: Down the rack - start with a weight you can curl 15 times and perform max reps. Rest 10s then move down in weight until you've gone through 4-5 different DB weights.
    +
    Recovery Walk: 3-5 Minutes, nasal breathing only.
    *hold your breath for 2-5s and nasal breath for 10 seconds.

  • Conditioning Workout

    6 RNDS for time of
    8 DBL DB devils press 22.5/15
    20m sled push (light and fast)
    12 box jump over

    • goal is to be able to push when your legs are burning
    • keep steady pace, if nothing you should speed up towards the end
    • RPE 9

  • Päivän treeni 17.7.21 Workout

    Lämmittely:
    Avaavia ja lämmittäviä liikkeitä lonkille, lantiolle ja jaloille

    Amrap 10
    Liikkuvuusharjoitukset omalla paikalla 5x/puoli
    1. Istuen polven kierrot
    2. Liskovenytys ja käden avaus
    3. Selällään jalkojen kierrot
    4. Seisten ylävartalon kierto puolelta toiselle

    Venytykset vastuskuminauha kanssa 2min/liike
    1. Eteentaivutus, avustus kuminauhalla
    2. Lonkankoukistajan venytys kuminauhalla
    3. Takareiden pumppaus kuminauhalla
    4. Selällään jalan kierto vastakkaiselle puolelle
    5. Sisäreiden venytys kuminauhalla

  • "STUD FINDER Workout

    AMRAP 16:
    1 Wall Walk
    8 Overhead Squats 40/30kg
    2 Wall Walks
    8 Overhead Squats 40/30kg
    3 Wall Walks
    8 Overhead Squats 40/30kg

    Continue to add 1 Wall Walk every round until 16:00 as passed.
    Every round has 8 Overhead Squats

  • BBC Weightlifiting - Snatch & CJ Workout

    "Snatch

    A) Nousu raskaahkoon raakaan tempaukseen 10 minuutissa. Ei maksimia!


    B) 20 x 1 Power snatch, every :30s - moderate weight

    Clean and jerk

    A) Nousu raskaahkoon Clean & jerk ykköseen 10 minuutissa. Ei maksimia!


    B) 20 x 1 Power clean & Push jerk, every :30s - moderate weight



    *Jatkumo viime viikon setille. Pyri hakemaan edelleen hyvää kontrollia. Nosta kuormaa jos nostot menevät hyvin, mutta pyri ensisijaisesti räjähtävään ja tarkkaan liikkeeseen. "