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

  • 10.9.22 Workout

    6x3min ON, 2min OFF
    Alternate A&B (28min total)

    A)
    20 wall ball
    20 abmat sit ups
    10 double db hang clean&jerk @2x22/14kg
    AMRAP box jump overs

    B)
    14 toes to bar
    14 alt. pistol squats (vuorojaloin, skaalaa pallon päälle ja/tai tukea räkistä)
    8 handstand push ups / double db push press (voit myös skaalata toistomäärää alemmas)
    AMRAP burpee box step ups

    Vuorotellen A ja B osiot, kolme kertaa molemmat.
    Vähintään 30s pitäisi jäädä aikaa suorittaa amrap- osiota.

  • Shoulder press 4x8 Strength

    4x8 reps @ 60-70 % of shoulder press 1RM.

  • Team WOD 10.9 Workout

    Pair workout

    E2MOM 10
    25 partner wallballs
    row max. calories
    -2 min. rest-
    AMRAP 8
    10 synchro devil's press (1db)
    10 m synchro db lunge
    -3 min. rest-
    1000m slamball run (2 balls)

  • 9.9.2022 Boat Shoes Workout

    For time:

    1500/1200m Row
    1200m Run

    Rest 3 min

    1000/800m Row
    800m Run

    Rest 3 min

    500/400m Row
    400m Run

    • The 3 minute rest allows us to push the run and row intervals.
    • While we want hard efforts across eacj interval, we want to be sure that our intensity on the rower, matches the intensity on our run. We should not aim to push one movement more than the other.

  • Endurance WOD Workout

    6 sets for consistency (2 each):

    4 min amrap
    12/10 cal ski
    10 push ups

    2 min rest

    4 min amrap
    12/10 cal bike
    10 single arm KB clean and jerks

    2 min rest

    4 min amrap
    12/10 cal row
    2 wall walks

    2 min rest

  • 9.9.2022 Deadlift Strength

    5 Sets of 5

    65 - 70%

    • 6 - 8 Second eccentric

    • Building off last week

    • For each deadlift, control down for 6 - 8 seconds, but fire up fast as you can to stand.

  • STRENGTH Strength

    Every 2:00 for 5 sets:
    9 unbroken power snatches
    – Start at a light load and
    build to a heavy set.

  • Kettlebell Workout

    2 rounds of
    3/3 x Arm Bar w/ 3 s hold
    5/5 x Bottom Up Clean
    5/5 x Staggered Stance Kettlebell Deadlift
    20/20 sec Bottom Up Side Plank

    Emom 20’
    1 min: 5/5 x half knee press
    2 min: 10 x KB push-up row
    3 min: 10 x KB dead bug
    4 min: 5/5 x dead squat clean
    5 min: 10 x deficit stiff leg deadlift
    @16/24

  • Torstai 8.9.22. Workout

    Mobility and foam rolling for 10-15 minutes and then

    Active Recocery Session
    For 30-40 minutes @30-40% effort
    12 Wall Facing Handstand Hip Touches (slow and controlled)
    10 alternating Tactical Ankle Rocks
    8 e/side Trap raise
    6 Kang squat
    4 Kneeling jump to box jumps (challenging but safe height, step down, no jumping down)
    2-minute Assault Bike @ RPE 3-4

  • Pe 9.9.2022 penkki: max Strength

    Kapea vinopenkki Max3
    -jyrkkä kulma noin 75astetta

    Penkki käsipainoilla 3x5-8

    Dippi 3x5-8

    HUOLELLISET LÄMMITTELYT!!!