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

  • Yläkropan voima Workout

    4 Kierrosta:

    5 Leuanveto (3-1-X-1)
    30s Lepo
    5 Landmine press (3-0-X-1)
    30s Lepo

  • CONDITIONING Workout

    EMOM x36 (4 rounds):

    1) 200m Run
    2) 7 Power Clean
    3) rest
    4) 200m Run
    5) 7 Jerk
    6) rest
    7) 200m Run
    8) 7 C&J
    9) rest

    Overall RPE 3-4, heavy
    breathing but should be able to
    hold on a short conversation.

    Target: <50sec run, barbell work
    unbroken. Tailor the loading to
    hit the target. Add 5-10% loading
    compared to last week. If feeling
    strong and confident→ upscale
    the loading to fit your fitness
    level.

    Loadings:
    Rxd: 75/52,5kg
    Masters: 60/40kg
    Tailored: 45/35kg
    Tailoring Options:
    Decrease the loading.
    200m Run→ decrease the
    distance to 150 or 100m
    Run→ use a machine (around
    50sec work)

  • 7.1.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Death by.... Workout

    Emom
    1-2-3-4...

  • Basics Workout

    20 min c2

    1) Single leg squat x 8+8
    2) Romanian lunge x 10+10
    3) Hip Raise x 10
    4) Copenhagen adductors 10+10
    X 4

    Core
    Single leg stretch x 10
    Hip raise + lower x 10
    X 3

  • 28.3.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • FUNCTIONAL 2.12.2023 Workout

    AMRAP 8
    2-4 Wall walk (choose suitable reps for you)
    40 Double under/ 80 single under
    8 one arm devils press (alt.)

  • Muscle & Power, YV2 Strength

    Pendlay row (alternate grip) 4x8 reps

  • 23.6.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 09.03.2022 Workout

    STR:
    Deadlift
    3x4 (eesmärk eelmise nädala raskus, kui tehti raskemaga kui moderately heavy siis võtku kergemaks)

    Romanian DL 2x8 @ 50-60% of 3x4

    3 sets of:
    12-16 DB Hang Power Cleans
    8-10 DB Lateral Raises
    Rest as needed

    WOD:
    EMOM for 9:
    1.- 10-12 Toes to Bar
    2.- 10 Double DB Box Step Overs
    3.- 15/11 cal Row

    EMOM for 9:
    1.- 10-12 Pull-Ups
    2.- 8-10 Thrusters (40/25kg)
    3.- 50 Double Unders
    (EMOMide vahel 3-5 mintsa puhkust)