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

  • For load Strength

    3-3-3-3-3-3-3:
    Overhead squat

    Scaled WOD
    For load:
    5-5-5-5-5-5-5:
    Overhead squat

  • WOD Workout

    For time
    21 – 15 – 9
    Deadlift @100/70kg
    Handstand Push Up
    Timecap: 10:00

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10/10 Wrist Nerve Glides*
    5/5 Single Leg Prone Leg Lift Stretch**
    10 SLOW Alt. Bird Dogs
    Rest as Needed b/t Sets
    *Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
    **Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

  • WOD Workout

    YGIG 6 kierrosta laadukkaasti

    500m Soutu/hiihto TAI 1 km pyörä
    4 Tempausta 70+%

    *Tempauspaino voi olla nouseva kuorma.

  • Strength Strength

    Deadlift
    8-6-4 | 6-4-2
    Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
    Week 2 of 5
    RPE 8

  • Back Squat Strength

    Back Squat
    4 x 12r @ 65% from 1RM
    2-3min Recovery

  • HSPU Workout

    Every 150s x 5

    3-4 HSPU V.0-1

    Huom! Jokaisessa toistossa 3s isometrinen pysäytys jarruttavan vaiheen puolessa välissä. Skaalaukset: Jalat tai polvet boksilla.

  • Dynamic Deadlift Strength

    Dynamic Deadlift
    10x2r @ 70%
    1min Recovery

  • Mid-Hang Power Snatch Strength

    Mid-Hang Power Snatch
    5x3r @ 55-65% from Snatch 1RM
    90s. Recovery

  • Pretty Sweaty Workout

    Tabata routine for 4mins
    Odd intervals:
    Push Press @ 55% from Jerk 1RM
    Even intervals:
    Front Squat @ 55% from Jerk 1RM
    2min Rest
    3 Rounds

  • 16 min alkavalla minuutilla Workout

    16min alkavalla minuutilla

    1. 10 kp penkkipunnerrus
    2. 10 rengassoutu
    3. 10 hauiskääntö tangolla
    4. 10-20 puolilinkkari