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

  • Kotitreeni Ma 5.4.2021 Workout

    WU
    3min. kävelyä ja hölkkää
    vuorotellen
    +
    run WU videon mukaan

  • Warm up Workout

  • Shoulder press 6x2 Strength

    Shoulder press 6x2

  • Разминка к стойке на руках Workout

    2-3 Переход из упора лежа в упор стоя ногами
    5 циклов дыхания
    20 сек Лодочка лежа на полу
    5+5+5+5 Подготовка лучезапястных суставов
    6-8 Мобилизация сгибания плеча сидя на пятках
    2-3 Переход в упор стоя у стены
    1 Зашагивание на стену + 5 циклов дыхания
    1 5+5+5+5 Подготовка лучезапястных суставов
    6-8 Мобилизация сгибания плеча сидя на пятках

  • Deadlift 6-5-4-3-3-3 Strength

    Keep good technique

  • Bench press 4-3-2-4-2-2 Strength

    Bench press 4-3-2-4-2-2

  • Push Workout

    A: Ring dips 3set
    B: DB shoulder press 3set
    C: Push ups 2set

  • 4.4.2023 Workout

    EILINEN tai LEPO tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    OHS & FRONT RACK MOBILITY kesto n. 30-45min

    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 (video) *adductors & deep chest

    5. 40sec DIAGONAL CHILD POSE (video)

    6. 12 LAT STRETCH in CHILD's POSE (video (2:10))*joustoilla

    ACTIVATION

    1. 10 PLANK HAND SHIFT, banded (video)

    2. 15 BACK EXTENSION with miniband OH PRESS

    3. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly (video)

    4. 8 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa (video)

    5. 15 HALF KNEELING LANDMINE PRESS (video)

    6. 8 1-ARM FRONT RACK ELBOW ROTATION

    7. 20 SEATED or STANDING BANDED ROW (video)

    8. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen (video)

    COMBINATION

    1. 12 WEIGHTED DEADBUG (video)

    2. 12 FLOOR SEATED PRESS *kevyt tanko

    3. 12 GOOD MORNING with plate (video)

    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. PLANK HAND SHIFT
    1. SIDE LYING SHOULDER EXTERNAL ROTATION *slowly
    1. 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa
    1. HALF KNEELING LANDMINE PRESS
    1. SEATED or STANDING BANDED ROW
    1. SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen

    COMBINATION

    1. WEIGHTED DEADBUG
    1. GOOD MORNING with plate

  • 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

  • Warm up Workout