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

  • Weighted pull up Strength

    Weighted pull up 3x1

  • 14.1.2023 Wamup Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( each )
    30s Calf Stretch On Posty ( each )
    30s Banded Pass Trough

  • Wednesday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech

  • 04-01-2022 Workout

    A)
    Superset
    Supinated Pendlay Row: 3 x 6.
    Rest 10s
    Suitcase Bent Over Row: 3 x 12
    Rest 10s.
    Ring Rows: 3 x 25
    Rest 3:00.

    B)
    AMRAP 12:00
    10 Push-ups on KBs @24/16kg
    5 KB Hang Cleans
    50 Meter Front Rack Carry
    Rest 60s
    - Goal: 5+ rounds at a challenging pace.
    - Rx+: (62/44) (5/3 Ring Muscle-ups after each Carry)

    C)
    Banded Overhead Triceps: 100 Reps AFAP.
    +
    - Biphasic Lat Stretch x 60s each
    (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Weightlifting Workout

    A: Power snatch max.
    B: Power clean max.

  • Thursday Optional Cardio or Rest Day Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    RUN
    4-5 SETS
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    REST/WALK 1.5 MIN BWN SETS
    SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

    MOBILITY AFTERWARDS
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

  • 02.17.2014 Workout

    Pec and hips mobility:
    Banded over head position
    Voodoo floss above the knee

    For strenght:
    Dead lift 5x5

    For quality:
    Snatch balance 5x8

    WOD:
    Snatch ladder (30/40)
    Obs.:
    (1'30" between lifts)

  • Strenght Strength

    Front squat + back squat 3+5 (rest max 10s after front squats)
    2x3+5 110kg
    2x3+5 120kg
    2x3+5 130kg

    DL
    6x3
    150,155,160,165,170,175kg

    6x3min easy pace row,ski,run/walk

    Mobility

  • Woima Home Workout

    PART 1:
    6 sets of 5:
    Double Dumbbell Front Squats

    PART 2: “THREE STRIKES”
    AMRAP 12:
    3 Dumbbell Front Squats
    3 Single Dumbbell Bent Over Row (each side)
    3 Squat Jumps Over Dumbbell
    6 Dumbbell Front Squats
    6 Single Dumbbell Bent Over Row (each side)
    6 Squat Jumps Over Dumbbell
    9 Dumbbell Front Squats
    9 Single Dumbbell Bent Over Row (each side)
    9 Squat Jumps Over Dumbbell
    ...
    [Continue To Add 3 Reps Each Round]

  • Weightlifting Workout

    A:Snatch deadlift + double power snatch 4x3
    B: Hang power clean+ double squat clean 3x3
    C: Double split jerk from rack up to heavy