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

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Gymnastic strength Workout

    1 Set of:
    Ring Muscle Ups max reps
    Rest as need
    1 Set of:
    Ring Muscle Ups 50% max reps
    Rest as need
    1 Set of:
    Ring Muscle Ups 50% max reps

  • Week 03 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

    Scaled: Kick up to the wall and only do the negative phase of the movement.

    • 4 x 8–12 strict press with barbell, rest 60 s between sets. Choose weight that you can hold all sets, but last reps should be quite hard. If its too hard, kick up to a wall for a every negative rep. No need to do hspu part or ring dip.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo reps. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

    • 4 x 8–12 one arm dumbbell bent over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

  • Superkids 10-13 v WOD Workout

    3 kierrosta

    7 power clean + jerk
    5 PEP
    3 rope climbs

  • Thursday Workout

    Rest or active 40 minutes walking/ rom wod/ yoga etc.

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video

    Perfect Stretch video

  • Metcon Workout

    • For Time:
    BB Deadlifts (140/95Kg) 20 reps
    Bar Facing Burpees 25 reps
    Double DB Devil Press (2X22.5/15Kg) 20 reps
    Bar Facing Burpees 25 reps
    One-Arm DB Hang Power Clean & Jerk 40 reps (22.5/15Kg) (alternate arms every 5 reps)
    Burpees over the Rower 25 reps
    Double DB Devil Press (2X22.5/15Kg) 20 reps
    Burpees over the Rower 25 reps
    BB Deadlifts (140/95Kg) 20 reps

  • Week 02 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

    Scaled: Kick up to a wall and only do the negative phase of the movement.

    • 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

    Scaled: Use a band

    • 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

  • Monday Workout

    Back Squat

    4x6@ 80%

    1x12@ 65%

    Power clean

    4x3 @75%

    Clean pull

    4x3 @100%

    Workout Cap 22

    1k Row
    50 Db Walking lunges 2x 22.5kg
    50 TTB
    50 DB Box Step over 22.5kg x 2
    50M Hs walk
    1k Row

  • 2.3.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min