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

  • SKILL Workout

    Ring MU skill

    E2MOM 5 rounds
    1-3 Ring MU
    8-12 burpee

  • Takakyykky Strength

    4x3 noin 80-90%

  • Endurance WOD Workout

    4 sets for consistency (2 each):
    A. 7 min amrap:
    21/17 cal row
    14 KB swings
    7 pull ups

    B. 7 min amrap
    21/17 cal bike
    14 box jumps
    7 DB burpees

    3 min rest after each round.

  • Conditioning 40min Workout

    2 min/movement
    8 min/ round, 5 rounds
    40min total

    1. Ski 1.45 or 30cal
    2. STOH 5 reps every 30s. 65% 1rm push press
    3. Ski 1.45 or 30 cal
    4. GHD 6-7 reps every 30s.

    Total reps/cals
    300cal ski erg
    100 STOH
    120-140 GHD

  • EasyWOD 13.4.2023 Workout

    Voima
    Push up 4x 5-8
    -matala tanko/kuminauhat
    -rest 2min

    WOD
    5min Amrap
    4 plate squat
    8 GTOH (plate)
    12 jumping jacks

    -rest 2min between amraps

    5min Amrap
    4 up downs
    8 sit ups
    12 OH lunge (plate)

  • 6.4.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    OHS & FRONT RACK MOBILITY kesto n. 30-40min

    Peruslämpöä 5-10min (soutu, pyöräily, kelkka)

    1. 12-15x UPPER BACK, NECK & CHEST MOBILIZATION / MASSAGE
      *kevyt rullailu / pallo hieronta (kirein kohta)

    2. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

    3. 12 KNEELING THORACIC ROTATION (kontallaan - video)

    4. 12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest (video)

    5. 40sec DIAGONAL CHILD POSE (video)

    6. 12 LAT STRETCH in CHILD's POSE (video 2:10min) *joustoilla

    ACTIVATION

    1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly (video)

    2. 8 1-ARM FRONT RACK ELBOW STRETCH (video 0:25min)

    3. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen (video)

    4. 20 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION

    COMBINATION

    1. 12 DUCK WALK

    2. 8 1-ARM FRONT RACK ELBOW ROTATION

    3. 10 FRONT SQUAT

    LIIKKEIDEN VIDEOT:

    1. KNEELING THORACIC ROTATION kontallaan
    1. HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest
    1. 40sec DIAGONAL CHILD POSE
    1. LAT STRETCH in CHILD's POSE´*joustoilla (2:10)

    ACTIVATION

    1. SIDE LYING SHOULDER EXTERNAL ROTATION *slowly
    1. 1-ARM FRONT RACK ELBOW STRETCH (0:25)
    1. SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen

  • 4.4.2023 Workout

    EILINEN tai LEPO tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    OHS & FRONT RACK MOBILITY kesto n. 30-45min

    Peruslämpöä 5-10min (soutu, pyöräily, kelkka)

    1. 12-15x UPPER BACK, NECK & CHEST MOBILIZATION / MASSAGE
      *kevyt rullailu / pallo hieronta (kirein kohta)

    2. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

    3. 12 KNEELING THORACIC ROTATION (kontallaan - video)

    4. 12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER (video) *adductors & deep chest

    5. 40sec DIAGONAL CHILD POSE (video)

    6. 12 LAT STRETCH in CHILD's POSE (video (2:10))*joustoilla

    ACTIVATION

    1. 10 PLANK HAND SHIFT, banded (video)

    2. 15 BACK EXTENSION with miniband OH PRESS

    3. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly (video)

    4. 8 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa (video)

    5. 15 HALF KNEELING LANDMINE PRESS (video)

    6. 8 1-ARM FRONT RACK ELBOW ROTATION

    7. 20 SEATED or STANDING BANDED ROW (video)

    8. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen (video)

    COMBINATION

    1. 12 WEIGHTED DEADBUG (video)

    2. 12 FLOOR SEATED PRESS *kevyt tanko

    3. 12 GOOD MORNING with plate (video)

    LIIKKEIDEN VIDEOT:

    1. KNEELING THORACIC ROTATION kontallaan
    1. HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest
    1. 40sec DIAGONAL CHILD POSE
    1. LAT STRETCH in CHILD's POSE*joustoilla (2:10)

    ACTIVATION

    1. PLANK HAND SHIFT
    1. SIDE LYING SHOULDER EXTERNAL ROTATION *slowly
    1. 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa
    1. HALF KNEELING LANDMINE PRESS
    1. SEATED or STANDING BANDED ROW
    1. SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen

    COMBINATION

    1. WEIGHTED DEADBUG
    1. GOOD MORNING with plate

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Crunches
    2) Reverse crunches
    3) Dragon flags (jalkojen lasku hitaasti)
    4) Rest

  • Day 3 Olympic Weightlifting Strength

    Tempo overhead squat
    3 seconds on the way down controlled on the way up
    4 x 2 @ 80% of max OH squat

    Power snatch
    4 @ 60% of max snatch
    4 @ 65%
    4 x 70% x 2

    Segment snatch deadlift
    4 x 3 @ 80% of max snatch
    (Pause just as the barbell breaks the floor, at the knee then at the mid thigh)

    Strict press
    3 x 3 as heavy as possible

    Optional accessories
    3 sets
    30 sec bar hang
    30 sec high plank
    20 DB bicep curls
    20 DB skull crushers

  • Legday Strength

    A: Power clean 5x3
    B: Leg press 5x5
    C: SL knee extensions 1xMax
    D: Adductor exercise machine 1xMax
    E: STanding SL knee curls 1xMax
    F: Seated calf raises 3x12