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

  • 14.8.2017 Ma Jatkoryhmä Bench Max Effort Workout

    2Lankun penkki max1 + päälle 1x5-8
    Dippi 5x12-15
    Face Pulls 50 toistoa
    Kohautukset 50 toistoa
    Leuanvetoja muutama sarja

  • 23.1.2019 Workout

    AMRAP 17 with partner
    15/12 cal Row
    10 m HS walk
    8 strict pull ups
    IGOYOYGO

  • Rowing Accessory Workout

    3RFQ
    4 Minutes 7 Second Stroke Drill
    2 Minutes steady Row

  • Maanantai 12.2 Strength

    Snatch
    EMOM 20
    1. 3 Squat snatches @60%
    2. Rest
    3. 3 Squat snatches @70%
    4. Rest

  • Weekly update, Week 28 Workout

  • 1 mile run + gymnastics + squats Strength

    Morning: 50 min
    A. Running warm up for 35 min
    B. For time: 1600 m run
    Time: 6.20, rounds: 1.36, 1.37, 1.35, 1.32
    C. Cool down: 10 min walking

    Afternoon: 90 + 75 min
    Warm up EMOM14 + 12 m HSW
    1.Own skill
    A. RMU practice for 45 min
    - Support swings 3 x 10
    - Ring swings 3 x 5
    - HTR 3 x 1
    - Turn with band
    - MU as. 2 x 1
    - MU 3 x 1 + 5 x 1 attempts
    = 5 MU

    2.Strength
    A. Back squat 5x6 @ 81% - 95 kg x 0.81 = 77 kg
    - 3 Seated box jumps after each set - 30" box

    B. 3 sets of:
    5+5 Staggered stance RDL - 35 35 35 kg
    10 GHD Barbell row > GHD hip extension
    15+15 Side plank rotations

    3.JG PP 24.9.2018
    A. Turkish Get-up - not done

    B. Hanging
    - Accumulate 60s of pronated passive hang > 30 s.
    - Accumulate 60s of pronated active hang > 30 s.
    - Accumulate 2 minutes of supinated narrow grip passive hang > 30 s.

    C. LYTP
    3 x 20 reps of each variation > 2 x 20

    D. Supinated lateral dumbbell raises
    3 x 15 reps > 2 x 15

    E. Core Conditioning - not done

  • Monday 10th June Workout

    0-15 mins build upto a heavy 5rep TNG deadlift

    19-28 mins Emom (19 mins first round/28 mins last round)
    Alternating between
    1: 5 DL@60-70%of above + 10 wall ball
    2: 30 DUs

    31-36 mins HSW practice

    36-40 tabata core or mobility

  • 5.1.2018 Workout

    1. Conditioning
      AMRAP 15:
      60 Double Unders
      30 Wallballs (20/14)
      15 Deadlifts (245/165)

    2. Romanian Deadlift
      4 Sets of 7

    Build in weight. Following each set, complete 15 GHD Sit-Ups

  • Open Gym 5-6pm Workout

    Post if coming

  • Extra Credit 01-01-2018 Workout

    4 Rounds of:
    15 Banded Pull-throughs
    15 Straight Leg Sit-ups
    Rest as needed.