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

  • Shoulder press 1 RM Strength

    Shoulder press 3 x 1

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.2 km, 7.21 min/km
    HR 21/152

  • Warm up and strength Workout

    Tabata bike or row
    0:20 easy pace
    0:10 fast pace
    X 8

    Core strength
    EMOM x 12 (6 rounds)
    Min 1: 0:45 plank
    Min 2: 15 weighted sit ups 20/14

  • MAYFLY PRO TRACK Workout

    A,
    1 Clean & Jerk, pick load

    Every 1 min for 9 mins.

    mins 1-3: 65% 1RM
    mins 4-6: 70% 1RM
    mins 7-9: 75% 1RM

    B,
    For quality:
    3x12 Eccentric Alternating Cossack Squats, pick load
    3x6 L/6 R Single Arm Reverse Lunge + Strict Press, pick load
    3x6 L/6 Tempo Single Leg Romanian Deadlifts, pick load
    3x6 Eccentric Dumbbell Pull Overs, pick load
    3x10 Scap Pull-ups + 10 Scap Push-ups
    3x5 Tempo Arnold Press, pick load

    Eccentric Alternating Cossack Squats- 6 secs lowering
    Tempo Single Leg Romanian Deadlifts- 3 secs down and up
    Eccentric Dumbbell Pull Overs- 6 secs lowering
    Tempo Arnold Press- 6 secs up and down

  • Week 01 - Workout 01 Workout

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

    • 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

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

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

    • Find 5rm pull up, then
      4, 3, 2, 1 reps with the same weight, 3min rest between sets

    • 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 the last reps should be quite hard.

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • accessory Workout

    3rds
    box step up x 14
    rest 90s
    Alt. Leg raise x 12-16
    rest 90s

  • Extra Credit 05-12-2020 Workout

    Banded Pull-throughs: 3 x 30-40. Rest 30s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 3.12.2020 Workout

    Chillaa!

  • Linna Masters 2020 Online Competition Workout

    Possible Linnamasters wod at Kurvi after open gym.
    This entirely depending on what is it.

    Minna will be there to open doors and oversee.

    Regardless of attendance to the actual competition, all are performing the events as part of the programming.