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

  • Strength Strength

    STRENGTH
    Strict Press
    1x5 @ 40%*
    1x5 @ 50%
    1x5 @ 60%

    *Based off of 90% of Heavy 1-Rep
    **Add 5-10lb to the working weight today.

    Week 8 of 9

    (Score is Weight)

  • Warmup Workout

    Run 1200m (every 400m pick up the pace to a 90% effort for 15sec)
    +
    2 Sets NFT
    3 Hang Muscle Snatch
    3 Hang Muscle Snatch Below Knee
    3 Muscle Snatch
    Burpee + 2 Broad Jump x 3
    *warm up in nature - explosive sets - lighter loads

  • Superkids 10-13 v voima Workout

    3 x 1 rope climb, legless

    3 x 20 sek false grip ring row

    3 x max aika ring support top

    3 x max aika ring support bottom

  • Superkids 10-13 v WOD Workout

    12 min EMOM

    *2-3 eccentric HSPU
    *10 perfect wallball

  • 050320 Workout

    A) 5 Round
    1'30: Row moderate
    1'30: 8 mu + ME burpee
    1'30: Rest
    1'30: cal bike moderate
    1'30: 12 t2b + ME WBS
    1'30: Rest

  • 20.3.2020 warm up. Workout

    2 kierrosta

    20 pakarapotkua
    20 polviennostoa
    10 syväkyykkyhyppyä
    10 + 10m ristijuoksusivuttain
    5+ 5 pohkeen/reiden venytystä

    2 kierroksen jälkeen hölkkää kevyesti 500m

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  • SPCOM22012020 Workout

    A. Warm Up
    PVC+MOBILITY

    3 RND
    12 Band Pull Apart
    12 OH Squat con elastico
    Row 300mt

    B. Forza
    10 Squat Snatch @65%
    Rest 60"
    8 Squat Snatch @70%
    Rest 60"
    6 Squat Snatch @75%

    C. For Time
    Row 45/35 Cal.
    21 TTB
    21 HSPU
    18 TTB
    18 HSPU
    15 TTB
    15 HSPU
    Row 45/35 Cal.
    15 TTB
    15 HSPU
    18 TTB
    18 HSPU
    21 TTB
    21 HSPU
    Row 45/35 Cal.

    D. For time
    10' LAVORO HSW

    E. For Reps
    AMRAP 7'x 3
    400mt row
    20 A.swing
    Rest 2'

    F. For Reps
    5 Rnd
    40 DU
    20 W. Ball
    40 DU
    Rest 90"

  • Home WOD 4 Workout

    WARM UP
    100 glute bridges
    30x seated 90/90 hip switches
    40 squat rotation
    50 Wall angels

    MOBILITY
    Use mobility ball or golf ball.

    3min/ per foot massaging the bottom of your foot ( footsoles)
    3min/ calf rolling or massaging from achilles tendon towards knee.
    1min/ knee put ball in knee crease and kneel down and work those areas. you will work hamstrings and calf at the same time.
    3min massage or roll inner thighs. from knee towards groin.
    2min per side massaging TFL. (its always tight so be gentle its nasty) Not to aggressive. See picture to find the muscle.
    2min massaging arround the belly button in a 20 cm radius. Light pressure and if anything feels really bad - stop and do less pressure)
    2 min/ pec massage the chest muscles. Always tight. Also here not to aggressive.
    3min / trap and neck area.
    2min rolling or massaging your biceps and triceps.

    FLOW WOD
    4min of airsquats. Its an amrap but not about getting the most reps. You only breathe through your nose. And do not need to extend fully. We want an avarage of 40-50 squats per minute so we get a nice pump in the legs. No need to push to any pain levels. You should feel light headed from all the breathing.

    COOL DOWN
    10min breathing and relaxing. roll and stretch.

  • Muscle & Power, AV1 Strength

    Back squat 3 RM, then 3x3 @ 90%

  • Henkeli 270120 Strength

    Jerks, squats, Broad Jumps and accessory
    E2momx8
    1 split jerk form rack or blocks. 85-105% max.

    Back squat 5x3

    10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

    3 rds:
    - 8-12 1-armed dumpbell bench press. Slow tempo, controlled movement
    - 6-12 1-armed ring row. Slow tempo, controlled movement
    - 10-15s hollow rock hold + 10-15 hollow rock

    Mark your split jerk weights here: