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

  • 10.2.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating
    +
    2 Rounds for quality
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet
    3 – 5 Supine dowel hip snap rollover drills

  • 10.2.2024 Workout

    AMRAP 3x4min work / 2 min rest
    Alternate rounds

    A) 12cal row
    10 KB Swings (32kg)
    10 V-ups

    B) 12cal ski
    10 push-ups
    8 Devils press (22,5kg)

    C) 12cal assault bike
    15 KB DL
    20m farmers walk

  • Weightlifting Workout

    A,
    Hang Muscle Clean + Low Hang Muscle Clean + Push Press
    (5-6 sets 1+1+1)

    B,
    Hang Power Clean + Low Hang Power Clean + Push Jerk
    (5-6 sets 1+1+1)

    C,
    2 Position Pause Clean Pull
    (4 sets x 3 reps)

  • 9.2.2024 2 x For time Workout

    2000m Row for time, every 1:30
    3, 4 or 5 Wall walks*
    Row for the remaining time
    * Choose wall walk reps so that you have about 1:00 to row each round

    Rest 8:00 before part B

    B) 1000m Row for time, every 1:00
    1 Rope climb
    Row for the remaining time

  • Light full body Workout

    A: Push ups 3xMax
    B1: DB biceps curls 3set
    B2: Wall sit 3set

  • PT Group TI 13.2. klo 10 Workout

    LÄMMITTELY
    Kiertoharjoitus - 2 x 60s./20s.
    1. Swimmers hower
    2. Rullan päällä pull over kp
    3. Seinällä pystypunnerrus
    4. Rullan päällä kuminauhalla veto ylhäältä
    5. Jousiampuja kylkimakuulla kuminauhan kanssa

    n. 60-90s./liike
    - Roikkuminen
    - Renkailla rintakehän avaus
    - Boksilla rinnan alaspainallus
    - Kylkimakuulla ristikkäisten raajojen ojennus

    VOIMA
    3 x 10 rengassoutu
    Lepää 60-90s. sarjojen välissä

    Tabatat
    Tabata 1
    Air squat / kyykkyhyppy
    Lankku (+jalkojen avaus)

    Tabata 2
    Stepperin/boksin ylitys
    Lastausliike lp

  • 12.2.2024 Workout Warmup Workout

    3-minute BikeErg + 3-minute Echo
    +
    2 rounds @ increasing pace
    4 KB clean and jerks
    2 Shuttle runs
    1 Wall walk
    10 Crossovers
    4 DB Shoulder-to-overheads
    2 Box jumps
    1 Devils press
    60-seconds BikeErg between rounds

  • Deficit RDL 3x10 Strength

    Saa olla raskas. 10cm koroketta jalkojen alle.

  • 1-vuotias jumppa #masu Workout

    For time:

    365 cal bike erg

    While other do full round
    AMRAP:
    5 DL
    5 Burpees
    5 STOH
    5 Devils press

    DB 2x 15/10kg

  • Front Squat 1x4 Strength

    Front Squat 1x4