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

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    15-20 GHD hip extension
    15 cyclist squat

  • Weighted Ring Pull-Up 4x6 Strength

    Strict weighted pull-ups

  • Assault bike and ring muscle ups Workout

    5x

    30s sprint
    40% ring mu ub
    90s rest

  • Wednesday Warm up Workout

    Warm Up
    Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn.
    then
    2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
    Single leg RDL
    Reverse Lunge
    DB Snatch
    Half Kneeling press
    Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
    rest 1 min bwn round

  • 16.2.2018 Workout

    Lepoja/huoltoja

  • Warm-up Mobility Workout

    Ankles & Glutes Series Perform:

    3 Rounds of B1) + B2) + B3) + B4)
    B1) Calves roll out
    Grab a roller and spend about 2-3 minutes per leg rolling out your calves. Create gentle pressure on the spots that are a bit tighter before moving on to the next tight area. Demo Video:

    B2) Banded ankle mobilisation
    Place a strong (purple or green) band on the bottom of the rack and place the other end of the band around your ankle. Stretch out the band as much as you can, place the front part of your foot onto a 15lbs plate and push your knee forward in 3 different directions with a 2sec pause in the push (forward and slightly inward, forward and forward and slightly outward). 15 reps / ankle
    Demo Video:

    B3) Pigeon stretch on a box
    Place your right leg on the box, keep your back as straight as possible and reach with your left hand over your right knee x10reps, then reach in front of you 10reps, then reach with your right hand to your left side 10reps. Same procedure with the other leg. 10 reps / direction/ 3 directions
    Demo Video:

    B4) Banded KB Goblet Squats
    Double the Band around your knees, place your feet in a stance that you fell a bit of pressure on the band. When squatting, press your knees into the band in order to feel your gluten activate. 10 reps at Tempo: 3110 Demo Video:

  • Alternative B.2 Strength

    Power Clean 4x3

    No tng, but dont let go from barbell. Technically good reps.

  • Muscle & Power, AV2 Strength

    banded Deadlift 20-15-10-5 reps. Add weight for every set.

  • Kettlebells back chain Workout

    10xswing, 10xsquat, 2x10xRDL ja 2x10xsplit squat

  • 131024 - AMRAP 250m row, T2B, HR Pushups Workout

    Thursday- 131024
    Skill: 15 min skill practice, athlete choice

    HSPU

    Conditioning: 15 min AMRAP
    Row 250m
    15 T2B
    15 HR Pushups

    HLR instead of T2B