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

  • PT Group TI 13.8. klo 10 Workout

    LÄMMITTELY
    - Cat - cow
    - LLA - liskokierto
    - AKK jalan yliviennillä - pakaravenytys
    - Lapojen lähennys 3 eri suuntaa
    - Toispolviseisonnassa käden työntö eteen ja avaus taakse
    - Seinäkyykky
    - Avaus + kierto toispolviseisonnassa
    - Lonkan kierrot toispolviseisonnassa

    CIRCUIT
    3 x 45s./20s.
    1. Etuheilautus
    2. Lankussa soutu kp
    3. Punnerrus kädet kp
    4. Sivulankku + simpukka avaus O+V
    5. Sumomave kk

  • Running Intervals (28min) Workout

    7 sets, for meters:
    3min Skillmill Run
    1min Skillmill Walk
    - Stay consistant throughout

  • 080824 pulling strength Workout

    10 min EMOM
    Min 1: 3 partial pull deadlifts + 3 deadlifts @60-65% 1RM
    Min 2: 6-10 wide grip banded chest to bar pull-ups

  • 080824 shoulder press Strength

    Shoulder press

    6 sets
    Set 1: 5 reps @70% 1RM
    Set 2: 5 reps @75% 1RM
    Set 3-5: 3 reps @85-90% 1RM

    Rest 2 min between sets

  • HR225 Workout

    21-15-9

    Cluster 50kg
    DU
    Bar-over-burpee

  • Leuanveto prokkis 3/8 Workout

    20 reps pull-ups

    -saa jakaa miten haluaa, mutta toistojen pitää olla haastavia. Ei UB!

    30 body rows with barbell

    -tanko kyykkyräkkiin ja jalat suoraksi samaan tyyliin kuin Ring Row. Nämä pitää olla myös haastavia.

  • 12.8.24 Strength

    PUSH PRESS + JERK

    Every 3min x4
    2 push press + 2 jerk
    5 pull ups after Every set

  • 12.8.24 Strength

    SNATCH BALANCE + OHS

    Emomx5
    1 snatch balance + 2 overhead squats

    pikkasen voi laittaa viime viikosta lissää jos tuntuu hyvältä

  • Heavy Strength

    A: SL standing hamstring curls 3set
    B: Bench press 3-3-3+
    C: Pull ups 3xMax
    D: Incline db bench press 4set
    E: leg extensions 3set
    F: OH triceps extensions 3set

  • 12.8.2024 BMU Strength ( Basic & Prep ) Workout

    Bar MU Strength Circuit – 3 rounds of:

    5 Straight arm banded lat pull-downs in the hollow position (hold each for 5-seconds)
    5 Supine arch hold (2-seconds) snap to hollow holds (2 seconds)
    5 Supine arch hold (2-seconds) snap to a Russian v-up snaps (or Straight leg v-up snap)
    5 Scapular pull-ups (hold at top for 2 seconds)
    1-5 Negative tuck front levers to dead hang (5 to 8-second lower down)

    (Rest as needed b/t exercises)
    Rest 2-minutes between each round