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

  • Nikon Spesiaali 15.1.2022 Workout

    Emom30
    1. HSPU
    2. GHD
    3. WallBall
    4. Deadlift
    5. Rest

    Toistot ja painot oman kunnon mukaan!

  • 30 burpees Workout

    For time 30 burpees

  • Outdoor WOD Workout

    Run 30-60min

    (lenkki pienryhmissä, 15min eteenpäin ja käännös takaisin/ 40min = 20+20min etc...)

  • Muscle & Power, YV1 Strength

    Shoulder press 5x3 reps, then max reps @ 70%

  • 20 → 2 : kasakkakyykky / hrpu / reverse crunch Workout

    Aikaa vastaan:

    20-18-16-14-12-10-8-6-4-2

    • kasakkakyykky
    • etunojapunnerrus (hand release)
    • alavatsarutistus (reverse crunch)

  • Day 45.3 Posterior shoulder Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    • Face pull with Y press – Avoid arching with back. Top position should be snatch width (easier), or clean&press width (harder) – 15 reps.

    Video: http://bit.ly/2HqYYtw

    • Prone behind the neck press with BB – Avoid lifting head or arching off the ground during movement. Perform within range, avoiding compensation (aiming to build to full range over time). Small weight with wooden dowel can also be used – 15 reps.

    Video: http://bit.ly/2LdMXIO

    • Posterior shoulder trio – Difficulty/fatigue level of 7 out of 10 before transition to next movement in the trio – For reps.

    Video: http://bit.ly/2U5fhkJ

  • Day 45.2 Posterior shoulder Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds.

    • Bilateral shoulder flexion with wooden dowel – Keeping elbows close together (use band if required). Walk hands along wooden dowel, as wide as possible – 7 deep, slow breaths.

    Video: http://bit.ly/2ZBzNyR

    • PNF slow arm lowering with band – Bending opposite leg to help get into overhead position. Focus on trunk and shoulder position throughout movement. Only arm should be moving – 7 reps each side, 5 sec lowering phase.

    Video: http://bit.ly/2HrmpTD

  • Day 45.1 Posterior shoulder Workout

    PREPARATION

    2 rounds:

    • KB posterior capsule stretch – Can perform with/without banded distraction. Keep elbow locked and attempt to relax in position. Back of shoulder should remain against floor – 60 sec.

    Video: http://bit.ly/30zDFxx

    • Sleeper stretch – With added contraction at end range. Avoid rolling completely onto side as this brings the shoulder forward, impacting stretch/positioning - 30 sec each side with 5 sec contraction at end range.

    Video: http://bit.ly/2zmZxQx

  • Day 43.3 Anterior shoulder Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    • Reach roll and lift (RR&L) in kneeling – Use band for assistance if required. Keep arms straight throughout movement. Avoid shoulders shrugging towards ears – 15 reps.

    Video: http://bit.ly/30AnvE1

    • Crab lifts – Perform for range while maintaining shoulder positioning (avoid shoulders dumping forward). If compensating, reduce range. Pause at end of range. Crab walk may be added for additional challenge – 15 reps.

    Video: http://bit.ly/33Sdynk

  • Day 43.2 Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds.

    • Prone twisted scorpion - Legs facilitate movement. Full range is reached once stretch is felt in chest/shoulders - 7 reps each side (alternating left and right).

    Video: http://bit.ly/2KUGaoG

    • Bear rolls – Avoid shoulders dumping/rolling forward during movement – 7 reps each side (alternating left and right).

    Video: http://bit.ly/2Ze9iQq

    • Wall facing Ys with lift-off – Can add band under arms for additional resistance – 7 reps.

    Video: http://bit.ly/3236W3H