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

  • 12.4.2021 SQUAT STRENGTH PROGRESS 14/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:
    10 Hip Open Frog Position (on bench)
    10 + 10 Side Squat
    5 + 5 Hip Airplane
    10 Good Morning Squat

    --

    1-2 rounds: Clean (Cl) Grip
    3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
    3 x [2s Stop Above Knee Power Clean + Clean]
    3 x [Clean Pull + Muscle Clean]
    3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

    ALOITTELIJAT maksimikyykkyjen tilalla:

    SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
    3[1+3]@keppi/tanko pal. 1 min

    SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
    3[1+3]@keppi/tanko pal. 1-2 min

    SNATCH + SNATCH BALANCE
    4[1+4]@keppi/tanko pal. 2min

    CLEAN DEADLIFT + HIP CLEAN
    2[1+3]@35%, 2[1+2]@45% -> kehonp. pal. 2 min

    TAKAKYYKKY
    8@40%, 6@50%, 8@55%, 6@60%, 8@55%, 6@60% kehonp. pal. 2-3 min

    OHEISHARJOITTEET 2 kierrosta

    8+8 KULMASOUTU LANKUSSA yläkroppa korokkeella, DB
    10+10 BULGARIAN SPLIT SQUAT
    10+10 WINDMILL, DB/KB/PL

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI TEE KOTONA!!!

  • Sunday 20.2.22. Workout

    Rest / Optinal recovery session
    Easy/recovery pace
    250-500-750m of
    rowing
    ski erg
    running on assault runner

    then

    Functional body building for accessory/ body maintenance work
    2 sets of:
    8-12 reps each side
    windmill (tee varovasti eilisten sumomaven perään 5kg)
    db row
    single arm military bench press
    use 5-15 kg weights
    rest 2-3 min bwn rounds

    2 sets of
    8-12 reps each side
    weighted cossack squats
    single leg weighted hip bridge
    single leg calf raises
    rest 2-3 min bwn rounds

    Choose 2-3 upper and lowerbody mobility drills to do today evening .

  • BikeErg Workout Workout

    BikeErg Intervals

    2 Min Easy,
    5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
    2 Min Easy
    5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
    2 Min Easy
    5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
    2 Min Easy

    3 Sets:
    10 Sec Seated Sprint at Max RPM
    10 Sec Seated Sprint at Max RPM
    10 Sec Standing Sprint on High Damper
    10 Sec Standing Sprint on High Damper
    *Rest 20 Sec Easy between reps and 2 Min Rest between sets.
    Total: 33 Min

  • Hemmafit push ups Workout

    A: push ups 3x20
    B: DB biceps curls 3x12

  • Hspu upper body Workout

    A: Hspu strict 4set
    B1: Lat pull downs 3set
    B2: Elevated KB push ups 3set

  • Päivän treeni 10.9 Workout

    LÄMMITTELY
    • Lisko + kierto
    • Kyykyssä lonkan loitonnus
    • AKK - konttausasento
    • Lonkka + takareisi
    • Eteentaivutus + kierrot

    TREENI
    Amrap 40
    12 negatiivinen vatsarutistus
    12 sjmv
    12 mittarimato
    12 punnerrus
    12 Yhden käden ylätalja oik.
    12 Yhden käden ylätalja vas.
    12 (6+6) Rapunostot

  • 4rnds Workout

    4rnds
    10 ghd sit ups
    5 bar MU

  • WOD 30/06/22 Workout

  • Snatch Pull Technique Strength

    Practice different Snatch pulling techniques.

    5 Hang Muscle Snatches
    - 4 sets From the Hip
    - 4 sets From the Knee
    - Rest as needed

  • Main site Monday 231016 Workout

    For time

    ♀ 95-lb thrusters, 35-lb pull-ups
    ♂ 135-lb thrusters, 50-lb pull-ups