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

  • 450 Workout

    Air bike 50-40-30-20-10 kcal
    Db snatch 15 kg. 50-40-30-20-10
    Burpees 50-40-30-20-10

  • Shoulder press week 13/16 Strength

    Week 13/16: Inverted Juggernaut Method
    Shoulder Press
    • 6 sets of 3 reps at 75% NT1RM
    • 1 set of 3+ reps at 75% NY1RM

  • Sääli juoksu Workout

    32 min vaihtelevalla intervallilla.

  • 3.9.2024 Workout Warmup ( Basic & Prep ) Workout

    400m Jog
    500m Row
    +
    10/side Xiao Pengs
    2 Scapular swimmers (prone position)
    30-second hang from a bar w/ ribs locked down
    +
    2 Rounds
    8 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    5/side Half-kneeling press
    10 Pike T-extensions
    +
    Build to workout weight for all DB movements
    * practise 1-2 rope climbs and 2 sets of toes-to-bars between DB work
    +
    Once through
    20/15 (cal) Row
    6 DB Shoulder to overheads @ 2 x 22.5/15kg
    6 Toes-to-bars
    6 DB Squats @ 2 x 22.5/15kg
    200m Run
    3 DB Devil’s presses @ 2 x 22.5/15kg
    1 Rope climb
    6 DB Box step overs, 20″ @ 2 x 22.5/15kg

  • PT Group TI 3.9. klo 10 Workout

    LÄMMITTELY
    • Selinmakuulla jalan nostot
    • Selinmakuulla jalan kierrot
    • Kylkimakuulla raajojen vastakkaiset kurotukset
    • Nelinkontin lonkan pyöritykset
    • Nelinkontin lonkan koukistus ja ojennus
    • Nelinkontin lonkan loitonnus - polven ojennus & koukistus
    • Skorpionikierrot
    • Dynaaminen kylkivenytys toispolviseisonnassa

    VOIMA
    3 x 8 boksikyykky
    3 x 8 leuanveto
    Merkkaa painot erikseen

    KIERTOHARJOITUS
    2-3 kierrosta, 35s./15s.
    1. Askelkyykky eteen - sivulle - taakse
    2. Pikkukarhu - jalan kierto läpi
    3. Dead bug pieni vk
    4. Uimari

  • Bench press + dodybuilding Strength

    e2:30 x 5
    7-6-5-4-4 bench press

    e1:30 x 9
    1) 8-10 hauis taljasssa
    2) 8-10 ojentajat taljassa
    3) 5 leuanveto

  • Muscle & Power, AV1 Strength

    Back squat 12-10-8-6 reps, then max @ 90 %

  • Strength 29-08-2021 Workout

    Superset
    3 sets!
    1 1/4 Front Foot Elevated Split Squat x 6-8 each
    Rest 60s.
    Single Arm Band Assisted Chin up x 2-4 each. Start on the weaker side. Rest 60s

    • Scale Chin-Up: 4-6 Strict Chin-ups or Partner Assisted or Ring Assisted Chin-ups

  • Conditioning 29-08-2021 Workout

    For Time
    3-6-9-12-15: Single Arm DB Hang Clean & Press each
    25-20-15-10-5: Hollow Rocks
    30s Wall Sit after each round

    • E.g. Round 1: 3/arm x DB Hang Clean and Press, 25 Rocks, :30 Wall Sit.

  • Extra Credit 30-08-2021 Workout

    Banded Glute Bridge: 3 x 10. Rest 60s.
    +
    - Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)