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

  • Clean Pulls Strength

    4 Sets of Clean Pulls
    Set 1: 3 @95%
    Set 2: 3 @95%
    Set 3: 3 @100%
    Set 4: 3 @100%
    - Rest 2min btw sets

  • Päivän treeni 24.9 Workout

    LÄMMITTELY
    • Käsien vienti ylös rullalla
    • Kädet boksilla - pää käsien välistä alas
    • Rintalihasten ja ojentajien venytys
    • Polven ojennus boksilla
    • Askelkyykky paikoillaan
    • Poikittaisen vatsalihaksen aktivointi
    • Lantionnosto

    CIRCUIT
    6 kierrosta, 30s./15s.
    1. Etukyykky
    2. Punnerrus
    3. Ylävartalon nosto
    4. Etunoja pito
    5. Lepo

  • Snatch & Clean Workout

    Find a heavy set Sets in 20min.:

    a) Power snatch + Hang squat snatch (10min.)
    b) Power clean + Hang squat clean (10min.)

  • Main site Tuesday 210831 Workout

    For time

  • Shoulder Press Strength

    Overhead Press core lift
    a.k.a. Strict Press, Military Press, Shoulder Press
    Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
    Warm up with 2 sets of 10 reps of dumbbell presses
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    Volume Work
    Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • Thursday Active recovery / rest Workout

    Ole arki aktiivinen, Lisäks valitse 2-3 ala/ylävartalon venytystä jota otat 2 min alue/puoli.
    Mitä venytyksiä teit?

  • 22.09 AMRAP 35 min Workout

    60-50-40-30-20-10-4-10-20-30-40-50-60 than run 4 rounds
    Jumping Jacks
    Lunge
    Goblet squat
    Puss up
    G2OH
    Burpee
    Wall walks

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
    Volume work
    Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • Marian tanssit Workout

    🎶🎶💃🕺🎶🎶

  • For time Workout

    30 rounds:

    1 Burpee Box jump
    2 Front squat
    3 T2B
    4 Power clean

    (Rx: 60/40kg)

    (Time cap: 35min.)