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

  • Core work Workout

    30s on - 30s off x8:
    a) barbell zercher hold (from rack)
    b) double kb front rack carry

    Go heavy in holds and carries!

  • Back squat + sc2b Workout

    Back Squat strength is on its second "Wendler" cycle. The Wendler 5/3/1 is a strength cycle over 4 Weeks. In the beginning of January we test 1 RM for back squat and after we turn focus on front squats with some pauses and tempo.

    Strict chest to bar gets better at well doing the strict chest to bar. From now on you might notice, all pull ups are C2B. This serves the over all shoulder health better.

    With this day you'll see variation of accessories and midline work.

  • Golden Six A Strength

    Barbell Squat 4x10
    Bench Press 3x10
    Pull ups 3xmax / 3x10 lat pulldowns
    Shoulder press 3x10 + rear delts 1x12
    Barbell Bicep Curl 2x10
    Barbell reverse Curl 1x10
    Abs 3x max

  • WOD 15/03/22 ENDURANCE Workout

  • PTG TO 15.5.25 Workout

    LÄMMITTELY
    2 kierrosta - 50s.
    1. Yhden jalan täpäytykset 4 suuntaan
    2. Askelkyykky taakse + polvennosto
    3. Lonkan kierrot istuen (+lantion ojennus kurotuksella)
    4. Dynaaminen lonkankoukistajan + takareisi

    1 kierrosta - 40s.
    1. Ylivienti vk
    2. Päinmakuulla kädet vartalon vieressä lapojen lähennys
    3. Cat - cow + kierrot vuorokäsin
    4. Selkä tolpalla kepin työntö ylös

    VOIMA
    3 x 6/jalka nousu boksille

    CIRCUIT
    2-3x 40s./20s.
    1. Rdl + soutu kpt
    2. Marssi lp suorilla käsillä
    3. Vuorikiipeilijä (bosulla)
    4. Selin vipunostot sivulle

  • Accessories Workout

    e3m x 3: @ easy weights
    6-8 *cyclist goblet squat @ RIR 3-4
    8-10 standing band woodchop / per side
    *2s down
    band woodchop:

  • Gymnastic Workout

    5 rounds
    10-20sec pull up top hold
    Rest 60sec
    10-20sec ring dip bottom hold
    Rest 60sec
    10-20sec ring dip top hold
    Rest 60sec

    3-4 rounds for quality
    8-12 handstand shoulder taps/ pike box shoulder taps
    8-12 alt. pistol squats

  • OPEN 22.2 Workout

    OPEN 22.2
    TBA

  • Muscle & Power, AV1 Strength

    Hang squat clean 3 RM

  • Tuesday Cool down Workout

    Cool down
    2-3 min light cardio
    1 min russian baby strech
    10+10 shoulder rolls forward/backwards
    10+10 arm swings forward/backwards