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

  • 10000 row Workout

    Souda 10k aikaa vastaan

  • WOD Workout

    3 ROUNDS FOR TIME
    500m Row /ski/1000m bike
    Hang Power Cleans (60/43kg)*
    *Round 1 - 21 Reps
    Round 2 - 15 Reps
    Round 3 - 9 Reps
    RPE 9,
    Timecap: 12 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    50m Walk
    5/5 Sciatic Nerve Floss
    10/10 Glute Bridge-Ups
    :30 Glute Bridge Hold
    -Rest as Needed b/t Sets

  • 5x10 Seated KB Press Strength

    5x10 Seated KB Press

    *double KB, on floor

  • Conditioning 22-01-2024 Workout

    PERFORMANCE
    3 ROUNDS FOR TIME
    400m Run / 1½ Stairs
    Hang Power Cleans (60/42,5kg)*

    FITNESS
    3 ROUNDS FOR TIME
    400m Run / 1½ Stairs
    Hang Power Cleans @ light+

    *Round 1 - 21 Reps
    Round 2 - 15 Reps
    Round 3 - 9 Reps

  • Strength 16-01-2024 Strength

    POST WORKOUT STRENGTH
    Back Squat
    7x3

    • Use the Same Mod-Heavy or Heavy Weight for All Sets
    • Week 3 of 6
    • RPE 8

  • Push press Strength

    Every 2.30min x 4
    4-4-4-4 @AHAFA

    Huom!
    Kaikki sarjat pitää olla raskaita ja ne pitää tehdä suurinpiirtein samalla painolla. Ei failureita!

  • Megawod Workout

    1 Mile Run
    "Fran"
    800m Run
    21-15-9
    Power Clean 42,5/30kg
    Push Up
    400m Run
    5 Rounds
    30 Squat
    30 Box Jump
    200m Run
    30 Clean & Jerk 42,5/30kg

  • AMRAP 10 Workout

    AMRAP 10

    10cal machine
    10 Db s.a hang clean@22,5/15kg
    10 Db s.a stoh"

  • Conditioning Workout

    AMRAP10
    10 OHS @40/30kg
    8 Bar over burpee
    30 DU

    RPE 4

    Huom!
    Idea on pystyä liikkumaan tasaisesti koko treenin ajan. Skaalaukset/painot pitää valita sen mukaan, ettei intensiteetti laske liian ison painon tai liian vaikean skaalauksen takia. OHS pitää mennä lähtökohtaisesti UB. Tavoite kierrosaika noin 2min-2.20min.

    Skaalaukset:
    OHS->paino
    Bar over burpee->minim 6
    DU->minim 20->40 SU

  • Shoulder Progressions Workout

    Shoulder Progressions 20 min,
    Do as many as you can in 20 min, controlled movement, no rushing

    A) Rope Test, for cm.

    • same as PVC pass-through, but with a jump rope, make a shoulder dislocate and measure how much rope is needed to pass through a full circle without bending at the elbows
    • this is the test-re-test

    B) Box Breathing 3 min
    - re-test Rope Test

    C) Side Plank + Plate Lift (Abduction-Adduction & Flexion-Extension)
    5 - 20 repetitions
    - re-test Rope Test

    D) Single Arm Row to Side Plank 5 - 20 reps per arm
    - re-test Rope Test

    E) Spine CARs 5-20 reps
    - re-test Rope Test

    F) Spine CARs in Shinbox 5 - 20 reps
    - re-test Rope Test

    G) Thoracic Bridge 5 - 20 reps
    - re-test Rope Test

    H) Windshield Wipers 5-20 reps
    - re-test Rope Test

    I) T-Rotations in Squat 5-20 reps
    - re-test Rope Test

    J) Neck Circles 5-20 reps
    - paint as large a circle in the air as possible with the nose 5-20 slow circles
    - re-test Rope Test