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

  • 5/26/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(20)
    :30 on :30 off x5
    db/kb/db deadlift
    body builders
    dumbbell hopovers
    bicycles

    Finisher
    60 crunches
    1:00 min samson

  • Torstai 11.8.22. Workout

    Torstai
    Active recovery
    Part 1
    10 banded pass thoughs
    3 min row
    6+6 cossack squats
    Part 2
    20 Hanging Scap circles
    3 min air bike or bike erg
    6 Jefferson curls – KB or empty barbell
    Part 3
    6+6 single leg calf raises (käytä 15-20kg levy korokkeena ja ota räkistä kiinni) hallittu liike
    3 min easy ski
    6 Thoracic bridges

    Tee 2-3 kierrosta läpi tosi rauhassa tai sit ota lepopäivä.

  • Punttitunti, sekajako toukokuu, viikko 2. Penkki ja kyykky Strength

    Penkkipunnerrus 6 x 2 toistoa

    Ensimmäisellä viikolla 6 sarjaa x 2 toistoa 2,5 kg korotuksilla. Arvioi 2 RM ja laske siitä alaspäin 2,5 kg tiputuksilla 6 sarjaa. Arvioi kuormat vähän alakanttiin 2 RM tuloksesta.

    Esim. 2 RM 105 kg, jolloin sarjapainot 87,5 kg, 90 kg, 92,5 kg 95 kg, 97,5 kg ja 100 kg.

    Etukyykky pyramidi
    3 kierrosta
    4 - 2 - 1 (sarjojen välissä 2 min palautus)

    Kierrosten välissä 3 - 5 min palautus

    Ekalla kierroksella vara 3, tokalla kierroksella vara 2 ja kolmannella kierroksella vara 1.

  • OLY Jerk Strength

    5x3
    1 push press + 1 push jerk + 1 split jerk

  • Box P 10-04-2020 Workout

    STRENGTH
    Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
    *Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
    - Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
    Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

    CONDITIONING
    4 RFT:
    2 Rope Climbs
    25 Burpees
    200 Meter Run
    - Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
    Rx+:Legless Rope Climbs

    EXTRA CREDIT
    Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
    - Alternate positions

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Power output Workout

    For time
    10 RNDS

    5 Clean & jerk 70/50kg
    10 cal echo bike

  • Warm-up 1/4/20 Workout

    10min Jogging
    2min Walk
    1min/side Hip flexor/quad stretch
    1min/side Glute stretch
    1min/side Calf/Achilles stretch

  • MAYFLY PRO TRACK Workout

    A,
    Band Sumo Deadlift 3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a heavy set of 3.
    --then--
    3x 3 within 20% of your best for the day

    B,
    For time:
    3 rounds of:
    20 Wall Balls, 9/6kg
    20 Push-ups
    -- Rest 2 mins --
    3 rounds of:
    20 Med Ball Cleans, 9/6kg
    10 Push Jerks, 70/47kg

    Goal
    Sub 8 min for each couplet.

    C,
    3 rounds for quality of:
    Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
    Banded Lateral Walk, L 7,5m/R 7,5m
    Bird Dog, L 20 secs/R 20 secs

  • Yläpelti apuliikket Workout

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  • WODABALOOZA 2022 💥 Workout

    Kerava Wodabalooza 2022

    Lajit 1-5