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

  • 27.12.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai

  • OPTIONAL Workout

    9x 20s On/ 10s Off

    1) side plank R
    2) side plank L
    3) plank

  • Gymnastics Workout

    500m ski erg
    then 8 minutes
    10 seated face pulls
    10 hollow rocks
    5 ring rows

    4 rounds for quality
    8 Chest-to-ring Pull-ups
    5 Ring Dips
    3 Ring kips

    • use bands if needed
    • chest to rings, thing thumbs under boob muscle
    • ring dips as low you can

  • Sofia's 3 Day Workout - Day 2 Workout

    Warm Up - 3 minutes:
    Hip rotation (30 seconds)
    Shoulder Stretch (30 seconds)
    Russian Twist (30 seconds)
    Leg circles (30 seconds)
    Downward Dog (30 seconds)
    Inchworm (30 seconds)
    1 minute rest

    Set 1 (x2):
    Bird Dog Extensions (45 seconds)

    15 seconds rest
    Plank (45 seconds)
    15 seconds rest
    Woodchops (45 seconds)
    15 seconds rest
    Modified Push-ups (45 seconds)
    15 seconds rest
    Rocking Plank (45 seconds)
    15 seconds rest
    Leg Raises (45 seconds)
    15 seconds rest
    Shoulder Taps (45 seconds)
    15 seconds rest
    Toe Touches (45 seconds)
    15 seconds rest
    END OF SET 1 - 1.5 minute rest

    Set 2 (x2):
    Push-Ups (45 seconds)
    15 seconds rest
    Double Crunch (45 seconds)
    15 seconds rest
    Leg Crunches (45 seconds)
    15 seconds rest
    Scissor Legs (45 seconds)
    15 seconds rest
    Cycling Abs (45 seconds)
    15 seconds rest
    Slow Mountain Climbers (45 seconds)
    15 seconds rest
    Reverse Crunch (45 seconds)
    15 seconds rest
    In and Out (45 seconds)
    15 seconds rest
    END OF SET 2 - 1.5 minute rest

    Cool-down (3 minutes):
    Ab Stretch (30 seconds)
    Quad Stretch (30 seconds)
    Cat/Cow Pose (30 seconds)
    Child’s Pose (30 seconds)
    Lying Back Twist (30 seconds)
    Side Bend Stretch (30 seconds)

    Note: Make sure to drink water halfway through each set.

  • Warm up and strength Strength

    3 Rounds
    8/10 cal bike or row
    10 forward lunges (5 per side)
    10 lateral lunges
    0:15 Sampson strength each side

    Strength
    E2MOM x 6
    Back rack lunges
    10 reps (5 per leg)

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!

  • BBC Weightlifting - Snatch Workout

    Warm-up:
    3x
    15/12 Calories erg
    20 Deadbugs
    10 Snatch grip upright rows
    10 Snatch grip sotts press behind the neck
    5 High box jumps

    A) Snatch

    Snatch, every minute on the minute for 9 minutes:
    1) 3 @ 69%
    2) 2 @ 74%
    3) 1 @ 76%

    Deficit snatch pulls, 3 x 5 @ 94% of 1 rep max snatch.

    B) Back squats

    5 @ 75%
    4 @ 79
    3x3 @ 81%

    +
    4x 2-3 Seated high box jumps. Mahdollisimman suorille jaloille.

    C) Accessory:

    3x
    10 Hanging knee tucks
    1:00 min plank hold
    20 Heels over object taps

    Bonus:

    3 x 12 Dumbbell hammer curl
    3 x 12 JM press
    3 x 15 Weighted hip extension on GHD

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!

  • Weightlifting Workout

    A: Halt snatch pull + Hang power snatch + squat snatch
    B: Hip squat clen + squat clean + immediate jerk
    C: Emom 7’: Double snatch pull @95 % of snatch pull + 3 Lat. Burpee over the bar

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!