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

  • Heavy Bench Strength

    A: Bench Press 5-5-5
    B: 2x Snatch no hip Deadlift + 1x Snatch pull x5
    C: Front squat 5-5-5
    D: Pull down rows 3set
    E: Behind the head triceps extensions 3set
    F: Sled push sprints 6x2x10m

  • Torstai 23.6.22. Workout

    Warm Up
    Speed ladder drills for 5 minutes
    eli erilaisia askelluksia tikapuut lattiassa, tee jotain simppeliä mikä herättää nopeus/koordinaatio aisteja.
    then
    Mobility for squat/front and Overhead position 8-10 minutes
    then
    barbell warm up
    3 clean high pull + 3 muscle clean + 3 hang power clean +3 front squat + 3 push press and 1 split jerk with pause
    repeat total 3 times
    then start to make up on weights

    Weightlifting
    7-8 sets of :
    1 Clean + 1 Front squat + 1 Jerk
    Start counting your working sets @ 75%1RM CnJ and build up on each set if moving well, do small jumps to get quality lifts!
    Go every 2-2.5 min for new set.

    Gymnastic Strenght
    Midbody strenght / skill
    3 rounds Straight arm strength focus ( I DID FOR QUALITY/PRACTISE)
    1) 3 negative tuck front levers from tuck inverted hang (5 to 8-second lower down)
    2) 3-5 straight arm tuck front lever pulls
    3) 3-5 Russian leg lifts (or strict T2B)
    4) 15-30 sec Inverted hang hold variation (see options below)
    (Try to keep rest to a minimum b/t exercises)
    Rest 2min bwn rounds

    Inverted Hang Options
    Straight legs
    Bent legs

    A) 3 Rounds
    6-8/side ATG split squats
    15 – 20 Banded face-pulls
    8 – 12 DB pullovers
    8 – 12/side DB external rotations

    Cool down
    2-3 min light cardio
    1 min cobra to downdog pose
    1 min kyykyn ala-asentoon ja siirtele painoa puolelta toiselle
    2-3 min rullaile yläselkä/latseja

  • Sunnuntain jumpat Workout

    Ylläpitoa
    Rive ja työntö 3+1@60kg, 70kg ja 80kg
    2+1@90kg, 1+1@100kg,110kg ja 120kg, työntö ei onnistunut 120kg
    Tempaus 3x60kg ja 70kg, 1x80kg ja 85kg, 90kg fail
    Etukyykky 2x110kg,120kg ja 130kg.

  • Rower love Workout

    2000m pace: 1:48-1:55/500m
    Rest 1:30
    500m pace: lowest that you rowed 2000m.
    3x
    Rest 1min between sets

  • 1RM Clean + 2 x front squat + split jerk Strength

    Päivän maksimi

  • Zone 2 bike Workout

    30min zone 2 bike
    HR 130-149

  • For Shoulder Fun Workout

    For time

    5 t2b
    10 alt DB snatch @15/22,5
    15 Box jump over @50/60
    30 du

    TC: 10min

  • 9.7.2022 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

  • Rapid fire 🔥 Workout

    3 rounds for time:

    15 cal row
    7 box-over-burpees
    40 m sled push

    Q7AV

  • Ibex comp prep, gymnastics 2023-04-28 Workout

    For time:
    10-20-30-40-30-20-10 ft. UB hs walks

    rest 5 -10 min

    3 sets of Legless rope climb clusters
    1.1.1 - 15 sec. rest b/n each climb
    *3 min. rest between sets