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

  • Main site Saturday 230826 Workout

    For time%0A%0A- 5 rounds of Cindy%0A%0A- 5 minutes to establish a heavy deadlift%0A%0A- 5 rounds of Cindy%0A%0A*One round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.%0A%0A*Beginner option*%0A%0A- 5 rounds of modified Cindy for time%0A%0A- 5 minutes to deadlift 5-5-5-5-5%0A%0A- 5 rounds of modified Cindy for time%0A%0A*One round of modified Cindy is 3 ring rows, 5 assisted push-ups, and 9 squats.

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1+1 min lat strech
    1+1 min couch strech
    1+1 min banded bully

  • Friday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    THEN 2 ROUNDS WITH BARBELL :
    5 DEADLIFT
    5 HANG POWER CLEANS
    5 FRONT SQUAT
    5 STRICT PRESS
    3 SQUAT CLEAN + SPLIT JERK

  • Push press Strength

    4 x 4 push press

    • leave 2 reps in the tank
    • rest 3 min btw sets

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    1:00 easy -> :30 moderate
    1:00 easy -> :30 moderate / fast
    1:00 easy -> :30 fast

    rest 3-5 minutes and start WORKOUT

  • OPTIONAL ENDURANCE Workout

    10-15min easy pace warm up
    *
    4-6rounds
    Machine intervals 2min On/1min off
    1) bike
    2) row
    3) ski
    4) echo

    90s easy/30s moderate
    *
    5-10min easy pace cool down

    Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    12 G2O with plate
    10 hollow rocks with plate
    10+10 around the world
    6+6 windmill with plate
    12+12 balanced press w/ plate

    Gymnastics for quality

    RX
    Handstand walk with HSPU

    INTERMEDIATE
    Handstand walk

    BEGINNER
    HSPU

    In construction

  • Muscle & Power, Joker Strength

    Thruster 5 RM

  • RestDay! Workout

    Netflix & Chill

  • ”Control-V” Workout

    For Time:
    30 Overhead Squats 40/30kg
    150 Double Unders
    600m Run

    Rest 2 Minutes

    600m Run
    150 Double Unders
    30 Overhead Squats 40/30kg