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

  • WOD 14/04/22 Workout

  • WOD 13/04/22 Workout

  • Extra Credit 13-04-2022 Workout

    Plate Figure 8s 2 x 10 each direction. Rest 60s.
    - Try to minimize all movement except the arm. This is great mobility work for the shoulder
    +
    - Scorpion Stretch - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Leuat 5 x 5 Strength

    5 x 5

  • "Spiral Staircase" Workout

    AMRAP 12:
    2 Push Press
    8 Front Rack Box Step-up
    4 Push Press
    8 Front Rack..
    6 Push Press
    8 Front Rack..
    ...

    Barbell: 34 / 25kg
    Box: 50cm

  • Päivän treeni 12.4 Workout

    KESTÄVYYS

    A
    3 x 50s/20s
    Porraskävely
    Mittarimato
    Askelkyykkykävely

    B
    3 x 40s/15s
    Burbee
    Air Squat
    Hspu
    Vuorikiipeilijä

    C
    3 x 30s/10s
    Seinäistunta
    Kylkinosto oik.
    Kylkinosto vas.
    Hoki hypyt

  • Push Press Strength

    Build to Heavy Set of 3
    Then...
    1x3 @ 90%
    1x3 @ 80%

  • Friday 15.4.22. Workout

    Warm Up
    Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
    then 2 rounds
    1-1,5 min rowing
    3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
    rest 30-45 sec bwn rounds

    Weightlifting
    3x muscle snatch + snatch grip pp + ohs @40-50% of 1rm
    3x snatch + 2 x hang snatch + ohs @60-70% of 1rm snatch
    3x snatch + hang snatch + ohs @70-80%
    then 3 sets
    Snatch 3x1 @85% , rest 20-30 sec bwn singles and 2-3 min bwn sets. total 9 singles @85% of 1rm.
    rest 1.5-2 min bwn lifts on first parts .

    Strenght
    PAUSE Front Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank) (use same weights than earlier but pause 1 sec on each rep!)
    Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.
    rest 3 min bwn

    Gymnastic Skill Workout
    Emom 20
    1) HS Walk x 10-20m /Wall Walks for 3-4 reps
    2) GHD Sit Ups x 12-18 reps
    3) Pistol squats x 8-16 reps
    4) Sandbag cleans x 4 -6 reps

    Jos ongelmia rangan eteen/taakse taivutuksissa niin ota ghd sit upit vaaka tasoon vain!
    HS walk ja sb clean ghd / pistol on vaativimpia yhdistelmiä tähän mitä on.
    Skaalaa pistol kyykyt penkille istuen tehtäväksi
    SB Clean tarvittaessa HEAVY single arm DB Power / Muscle Clean.

    Tavoite työajat on 20-40 sek per min.

    Cool down
    2.3 min light cardio
    short static streching on main muscle groups after this session. times 20-40sec per strech.

  • WOD 12/04/22 Workout

  • 12.4.2022 Basic Deload Cycle Workout

    Mobility

    Upper Body