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

  • Nanorosso 16.10.21 Workout

    Amrap 15
    7 ring mu
    50 wall ball da 12kg target 2.5m
    1000m cal bike erg

  • Day 3 Olympic Weightlifting Strength

    Light load which can be done in addition to a PT session

    Power snatch percentages
    5 sets of 1 @ 65%

    Power clean & push jerk percentages
    5 sets of 1 @ 65%

    Snatch pull percentages
    4 sets of 3 @ 60%

  • Nanorosso 12.10.21 Workout

    3 rounds For time
    10 Front squat 70kg
    20 toes to bar
    50 double under

  • 5x5 Strict Wide grip Pull up Strength

    5x5 Strict pull up wide grip

  • 17.2.2022 Restart Workout

    AMRAP 12

    4 Power Clean 50/35kg
    6 Front Squat 50/35kg
    20 Jump Over Barbell
    10 Stiff legged Sit Ups

  • Nanorosso 20.10.21 Workout

    On the 2'30" x 10 rounds
    10 hang power clean 50kg
    30 double under
    500m assault bike

  • Wallballs, double unders and running Workout

    For time

    • 500 m run
    • 50 double unders
    • 50 Wallballs
    • 500 m run
    • 50 double unders
    • 40 Wallballs
    • 500 m run
    • 50 Double unders
    • 30 Wallballs
    • 500 m run
    • 50 Double unders
    • 20 Wallballs
    • 500 m run
    • 50 Double unders
    • 10 Wallballs

  • EASY: Z-press Strength

    Top-down Z-press:
    5x5 - RIR 0-1 on the last set.

  • Terassijumppa 17.7. Workout

    Lämppä 2 krs

    • 5+5 skorpioni -5+5 askelkyykky kurotus
    • mittarimato + kurotus ristiin
    • 10 burpee taaksw
    • 5+5 kyykky kapea +normaali leveys

  • 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