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

  • Korona kasit päivä 1 Strength

    A.) Takakyykky
    2×8 @64% 1rm
    B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
    C.) Penkki punnerrus
    2×8 @64%
    D.) Leuanveto myötäotteella
    5×5 tiukkoja!

  • Extra Credit 24-10-2021 Workout

    • Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
    • 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    • Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 23.9.2024 Workout Warmup Workout

    3:00 Echo bike @ easy
    2:00 Row @ moderate
    1:00 Echo bike @ moderate hard
    +
    Muscle-up prep
    5 Back support slide throughs
    5 Russian dips
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
    3 Single leg transition drill
    +
    Build to workout weight for the squat clean as needed
    * Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
    +
    @ workout weight
    10/7 (cal) Air bike
    2 Squat cleans
    6 Bar-facing burpees
    2-4 Ring muscle-ups
    10/7 (cal) Air bike

  • Tisdag 11/5 2021 Workout

    E2,5M for 20min(8sets)
    Back squat x3 @moderate weight
    Use same weight all sets
    Last set amrap

  • WOD 02/11/21 Workout

    1' ON - 30" OFF
    FOR TIME T.C. 18'
    3 ROUND OF:
    30 DOUBLE KB FRONT RACK LOUNGES 24/16-16/12
    30 DOUBLE KB DEADLIFT
    100 DU OR 200 SU

  • Måndag 3/5 2021 Strength

    E90S for 15min(10 rounds)
    Snatch x3 @light weight, focus speed
    +
    E2M for 16min (8rounds)
    Back squat x5 @light to moderate weight
    Use same weight for all rounds
    Last set amrap

  • Muscle & Power, Joker Workout

    For time: 1/3 “Andi”
    33 Hang Power Snatches (65/45 lb)
    33 Push Presses (65/45 lb)
    33 Sumo Deadlift High-Pulls (65/45 lb)
    33 Front Squats (65/45 lb)

  • Muscle & Power, HERO Workout

    15 min “Jimmy”
    5 Deadlifts (120/90 kg)
    7 Pullups
    9 Pushups

  • 26.1.2021 Nuutti Workout

    Lepoja / huoltoa

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength /push-pull/
    Week2

    5 supersets
    6-8 Barbell strict press@mod.
    6-8 (feet elevated) Ring row

    — try to increase loads slightly from previous week

    b ) Accessory strength /back-arms/

    3 sets
    8-10 DB pull over on bench@mod-heavy
    10-12 Banded lat pull down

    3 sets
    8-10 Back supported DB biceps curl@light-mod.
    10-12 DB bent over triceps extension
    @light

    c ) ‘Pump sesh’

    For time
    In Teams of 2 (You go I go style)
    80 Partner anchored Sit up
    40 Crush grip floor press@mod-heavy
    20 (Partner assisted) Chin up