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

  • 3 x 6 kulmasoutu tangolla Strength

    Lepää sarjojen välillä n. 1min

  • Mobility Workout

    shoulder & thoracic spine mobility

    plank + superman hold TABATA

    side plank knees to elbows TABATA

    4rnds for quality
    5 pancake stretch w. plate behind the neck
    3/3 seated Z hip raises
    5/5 half kneeling straight leg leans forward
    3 Jefferson curls w. KB @8/12kg

  • PT Group TO 14.11. klo 17 Workout

    LÄMMITTELY
    • Ylivienti vk
    • Vk seläntakana - käsien nosto
    • Yhden käden pyöritykset vk
    • Etummaisen sahalihaksen aktivointi vk
    • Käsien lähennys (rinta) vk
    • AKK - lankku
    • Istuen lonkan sisäkierrot
    • 90/90 jalan nosto ja vienti eteen
    • Istuen lonkan loitonnus + eteentaivutus painot käsissä
    • Elephant walk

    VOIMA
    Kiertoharjotteluna, lepää kierroksen jälkeen n.1-2min
    3 x 4-6 leuanveto
    3 x 6 rdl kp
    3 x 6 penkkipunnerrus vuorokäsin kp

    CORE TABATA
    a) vatsarutistus pallon kanssa
    b) sivulankussa yläkropan kierrot

  • 40-30-20-10: Wall Ball / Deadlift Workout

    40-30-20-10 reps for time:
    • Wall Balls 20/14#
    • Deadlifts 155/105#
    Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).

  • Deadlift 5-5-5-3-1-1 Strength

    Deadlifts
    • 5 reps at 60%
    • 5 reps at 70%
    • 5 reps at 80%
    • 3 reps at 85%
    • 1 rep at 90%
    • 1 rep at 95% 1 RM

  • Pn-reenit Strength

    Tempaus lantiolta 20kg saakka 2-3 x monta

    Tempaus
    Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳

    Rive lantiolta+rive+työntö
    25,30,35,40,44,45,47,49,51,52,54,56

    Työntöveto
    3 x 3
    65,70,75

    Plus loppujumps! 😬

  • Weighted Dip 2x10 Strength

    Weighted Dip 2x10

  • 13.11.24 Workout

    FOR TIME

    8 bmu
    20 wall ball @9kg
    6 bmu
    20 wall ball
    4 bmu
    20 wall ball
    2 bmu

  • 13.11.2024 Active Recovery Workout

    4 rounds @ steady pace

    10 Box pike handstand steps
    8 Blackburns
    6 Thoracic bridges
    4 Dead hang single arm turns
    2 e/side 90/90 to external rotations

    3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
    5 High box jumps
    5 Muscle-up push-ups
    5 Ball slams
    5/side Single leg DB snatch
    10 V-ups
    5-minutes Bike Erg @ easy pace

  • Conditioning Workout

    Every 2 mins x 15 sets
    Rotate between:

    A:
    3 wall walk + 15 wall ball @9/6kg

    B:
    5 burpee Pull up + 15 KB USA swing@24/16kg

    C:
    7/7 KB snatch @24/16kg + 35 Double under

    Remaining time is rest in each set!