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

  • Strength 03-01-2018 Workout

    1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00
    - Work up to a challenging set.
    - These are NOT done touch n go. Reset on each rep.
    - Goal for today is 80% of 1RM.
    - Beginners: 5 x 5, only adding weight if form permits.
    - If needed sub a Close Grip Floor Press

    1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

  • Advent calendar 2017 - Day 12 Workout

    Ankle dorsiflexion

    Good ankle mobility improves your squats, weightlifting, pistols, running, etc.

    Do the following routine and add it to your daily routine if you think you could benefit from an increased ankle mobility.

  • 12min amrap: soutu / etunojapunnerrus/ kk tempaus Workout

    12min amrap:

    • N 200m / M 250m soutu
    • 10 etunojapunnerrus
    • 10/10 kahvakuulatempaus (N 16kg / M 24kg)

  • Power snatch Strength

    3 Reps @ 50%
    3 Reps @ 55%
    2 Reps @ 60%
    2 Reps @ 65%
    1 Rep @ 70%

  • 15.10.2017 Workout

    For time:
    21-15-9
    front squat 60/42,5kg
    cal row

  • 15.10.2017 Strength

    Back squat
    1x10@65%
    1x8@70%
    1x6@75%
    1x6@80%

    with box jumps 3-5 reps.

  • KBS, Wallball Workout

    21-15-9 KBS (32/24kg)
    42-30-18 Wallball

    Scale if needed. First do 21 KBS, then 42 wb, 15 kbs, 30wb and finally 9 kbs, 18 wb.

  • Train it Tuesday Workout

    MVMT prep
    Frog Stretch
    Scorpion kicks
    Eagle kicks
    Banded Good mornings
    Banded ankle opener
    Single leg Hinges
    Inchworm with negative push-up

    (10)

    strength three
    BB Deadlifts 5x5
    Pull-ups 5x5

    Aim for a 5rep max. Check your numbers from last week and aim your sets to end heavier.

    (15)

    Buckle Down
    15 Bicep Curls
    15 Tricep Extensions
    25/ TRX Lunges
    25/ Skater Jumps
    50 Rotating Jump Squats
    50 over the shoulder ball slams
    50 Sprawls
    50 slamball floor presses

    (25)

  • Käsilläseisontaharjoituksia Workout

    Harjoitellaan:

    -hollowbody 3 x 30 sek pidot
    -Käsilläseisonta vatsa kohti seinää, 3 x 20-30 sek pito -lisää haastetta menemällä mahdollisimman lähelle seinää
    -Käsilläseisonta, selkä kohti seinää, 3 x 20-30 sek pito - lisää haastetta jännittelemällä vartala seinästä irti.
    -painonsiirto kädeltä toiselle. Koita pitää jalat yhdessä varpaat ojennettuna. 3 x 4-10

    Haasta itseäsi! Kokeile "tuck to handstand"

  • Split jerk EMOM Workout

    Every minute on the minute for 10min