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

  • Torstai 4.8.22. Workout

    REST DAY / Active Recovery Day

    3 rounds
    5 sumo wide inch worm
    5 wall squats
    5 scapula wall slides (slow and controlled)
    10 handstand shrughs

    mobility/breathing for couple minutes

    3 rounds
    20sec single arm hang (ota kuminauha keventämään ja tolpasta kiinni ettet pyöri)
    40m front rack/single arm oh with kb's (each side) 2x12kg
    6+6 90/90 to external rotations @2.5-5kg
    8+8 elevated ankle lunge (strech)
    10 reverse snow angels
    4 min recovery row

    Hip mobility flow at the end.

  • MAYFLY PRO TRACK Workout

    A,
    7 rounds for quality of:
    Row / Bike, 3 mins
    2 Bench Press, pick load

    Row / Bike- RPE 7/10
    Bench Press- 85%+ 1RM

    B,
    6 rounds for time of:
    30 Double Unders
    5 Strict Handstand Push-ups
    3 Hang Squat Cleans, 102/70kg
    1 Rope Climb

    Goal
    Sub 15 mins.

    C,
    For quality:
    3x 6 Eccentric Dumbbell Pull Overs, pick load
    Sprinter Stretch, L 1:30 min/R 1:30 min
    Adductor Stretch, 1:30

  • 250m row Workout

    For time:
    Row 250m

  • Jerk Strenght 1 Strength

    WU: 3x (2 push press + 2 push jerk + 2 split jerk)
    Sarjapainot ei korkeita keskity tekniikkaan ja hae tatsi liikkeisiin.

    2x8 push jerk 67%
    3x5 push jerk 73%
    3x3 push jerk 80%

    Joka treenikerta lisää 2%

  • Strict overhead press Strength

    5-4-4

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 MB slams
    10 Hollow rocks
    10 MB over shoulders
    10 Arch rocks
    Rest

  • Hemmafit Workout

    A: jumprope 30 on/30 off x10
    Straight into…
    B: 10min emom
    Odd: 30 rkb swing
    Even: rest
    Straight into…
    C: E3M for 9min:
    Elevated SL Calf raises x15/ben
    Wall sit x30sec

  • 30.7.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Back squat week 15/16 Strength

    Week 15/16: Inverted Juggernaut Method
    Back Squat:
    • 5 reps at 50% NT1RM
    • 3 reps at 60% NT1RM
    • 2 reps at 70% NT1RM
    • 1 rep at 75% NT1RM
    • 1 rep at 80% NT1RM
    • 1 rep at 85% NT1RM
    • AMRAP at 90% NT1RM

  • Muscle clean Strength

    3x3 @59-55%