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

  • Snatch complex Strength

    5x
    -snatch pull(no arms) + hang muscle snatch

    *arms relaxed, full extension
    *1min rest

  • Snatch complex #2 Strength

    Every 1:30 x8 (12min)
    -hang snatch pull + hang power snatch

    *find todays heavy(ish)

  • 1500m row Workout

    1500m row for time

  • 26.7.24 Workout

    3 rounds for time:
    15 push ups
    10 strict pull ups
    5 deficit hspu (korotettu, levypainot käsien alle)

    • pikku pumppi viel loppuun!

  • Main site Monday 240401 Workout

    For time

  • RestDay! Workout

    RestDay!

  • 40 strict pull-ups for time Workout

    *every time you break, perform 10 v-ups

  • 3.10.2022 Zone 2 Cardio Workout

    40 - 60 minutes Row, Bike Or Run

  • 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

  • 18.9.2023 BasicWod Workout

    AMRAP 12

    13 Hanging Knee Raise
    5+5 Hang Dumbbell Snatch
    20 Air Squat
    0:30 Wall Sit