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

  • Warm up Workout

    Warm Up
    3 min cardio machine (increase pace each min a bit)
    then
    With red or blue band
    30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
    with miniband :
    15+15 banded side steps
    10+10 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 2 rounds
    10 box step ups (bodyweight)
    15+15m single arm farmers carry @15/22,5kg
    20 shoulder taps on wall climb or push up hold
    then 1 set

    6 weighted box step ups @15/22,5kg's
    3-5m hs walk or 1 wall climb

  • Warm up Workout

    Warm Up
    2 rounds
    1:30 cardio machine
    5 push up to downdog
    5 dynamic squat strech
    10 pass through
    5 ohs with stick
    5 sots press with stick
    then 2 rounds
    10 barbell ohs
    2 burpee pull ups /Burpee touch the pull up bar above
    then 1 round
    7 ohs @20/30kg
    2 burpee pull ups /Burpee touch the pull up bar above
    5 ohs @27,5/40kg
    2 burpee pull ups /Burpee touch the pull up bar above
    3 ohs @35/50kg

  • Strength 15-12-2020 Workout

    A)
    Glute Bridge Floor Press
    5 x 5 @50-65%, every 60s.
    - These are SPEED reps. Move fast!

    B)
    Elevated Ring Row
    4 x 15-20. Rest 60s
    - Option: Ring Rows

  • AMRAP 8 Workout

    AMRAP 8
    4 Bar Muscle-Ups
    8 DB/KB Snatches 20-25/12-16kg
    16 Wall Balls

  • FOR TIME Workout

    3 rounds:

    15 Box over Burbee 50/60cm

    10 Push up

    5 Pull up

    TC 10min

  • Perjantai 27.11. Strength

    Front Squat 5-3-1
    1x 5 @ 75%
    1x 3 @ 85%
    1x 1+ @ 95%

  • Weighted Strict Ring Dip Strength

    Build to a Heavy Set of 3

  • Midbody work Workout

    3 rounds
    10+10 pallow press (2-3 sec hold on each rep)
    15+15 KB Slashers R/L
    :30 Weighted Side Plank R/L (use 5-10kg plate)
    rest 1-2 min

  • Conditioning 13-11-2020 Workout

    For time
    100 Double Unders
    50 Push-ups
    50 Sit-ups
    Rest 60s
    75 Double Unders
    50 Goblet Reverse Lunges @24/16kg
    50 Sumo Deadlift High Pull @24/16kg
    Rest 60s
    50 Double Unders
    50 Ring Rows
    50 Hollow Rocks

    • Rx+: 150-100-50 Double Unders, C2B Pull-ups / Pull-Ups (if you didn't attend Wednesday, these are a good option)
    • 22:00 Cap, including the rest periods.

  • Strength 13-11-2020 Workout

    Superset!

    Rollback Triceps Extensions: 3 x 10.
    Rest 45s
    1-Arm KB Rows 3 x 12 ea w. 1s pause at the top.
    Rest 45s.