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

  • Selkälankku Workout

    hartiat ja jalat boxilla, selkälankkupito, max aika.

  • Warmup Workout

    Every 3mins x 3 sets
    AB 15/12 Cals
    12 Jump Squats
    20sec Sorenson Hold (wtd with a plate in front of chest light)

  • Viikko 12 Workout

    Kevennys viikko. Kevyen viikon jälkeen luvassa on pientä muutosta harjoittelumalliin, otetaan tuttua tekemistä mutta hieman eri tavalla ripotellen ne pitkin viikkoa.

  • Tuesday strength Workout

    Back squats

    Pullups

    Single-legged squats

  • Wetherby 101716S Strength

    Warm Up
    2 min bike
    Mobility
    21 GHD
    21 Back Extensions
    21 Air Squats
    21 Push ups
    21 Bent over rows

    Stength
    5x3 Front Squats 75%
    5 sec desend, explosive up

  • Saturday Madness Workout

    For time with a partner:
    "Buy in"
    800 m run with 9/6kg medball (200m relay)
    then,
    "Karen + Isabel"
    150 Wall Balls
    30 Snatches (60/42.5kg)
    then,
    800m run no medball (200m relay )
    One person works. Split as desired.

    Timecap: 30 mins

  • Painonnostotunti Strength

    EOM 16 min clean & jerk (60-70 %)
    Tall clean 4 x 4
    Shoulder press 4 x 8 (40 – 50 %)

  • Mobility & CORE Workout

    hip & spine mobility

    half frog pos. Th rotations 3x8/8

    elevated pigeon 3x5/5, 3" hold

    KB teapot 4x5/5

    back lying hip CARs 3x5/5 (both directions, assist with hands)

    Dinamic cobra pose 2x10

    scorpion stretch 3x5/5

    shinbox 3x5/5

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Strict Ring Dip 7-10 reps
    Double DB Overhead Walking Lunge (light weight) 16 reps
    GHD Sit Ups

  • Deadlift special Workout

    Performance
    Every 3 minutes for 6 sets:
    10 Wall Balls 20/10, 14/9
    15 Russian Kettlebell Swings 24/16kg
    25 Double-Unders

    Fitness
    Every 3 minutes for 6 sets:
    10 Wall Balls 14/10, 10/8
    15 Russian Kettlebell Swings 20/12kg
    40 Single-Unders

    Post work to comments.

    DEADLIFT

    10-10-10

    Warm up and work up to a heavy set of 10 touch-and-go Deadlifts with perfect form.