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

  • 080416 Workout

    Every 4 min for 32min (8 sets)
    Row 250m
    5 x Power cleans 70/50kg
    10 x STOH

  • 6/6 On Ramp - Thruster Workout

    Liike: Thruster

    Skill: handstand push up

    Workout of the day (WOD)

    For time:
    Benchmark workout Fran
    21 - 15 - 9
    Thruster
    Pull up

    Tulos: kokonaisaika

  • 3/6 On Ramp - Deadlift Workout

    Liike: Deadlift - maastaveto

    Skill: Double unders

    Workout of the day

    For time:
    20-18-16-14-12-8-6-4-2
    Kettlebell deadlift
    Jump over kettlebell

    Time cap: 10 min

    Tulos: toistot yhteensä

  • VOIMA/TEKNIIKKA Workout

    Five sets for max reps of:
    30s of MU
    30s Rest
    30s of Push ups
    30s Rest
    30s of T2B
    30s Rest

  • Performance Workout

    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 83%
    (athletes are allowed only on full breathing cycle at the top of the lift –
    exhale, inhale, brace and descend – once more rest is taken at the top,
    the set is over)

    B.
    Every 3 minutes, for 15 minutes (5 sets) for times:
    Row 250/200 Meters
    8 Front Squats (175/115 lbs)
    12 Toes to Bar

  • VOIMA/TEKNIIKKA Workout

    Every 2min for 18min
    Min. 1-2, 7-8 & 13-14 MU x max rep in 45s.
    (Or 3 rolls to candle stick + low ring MU progression x 3-4 reps)
    Min. 3-4, 9-10 & 15-16 Handstand walk x 10m
    (use partner assist or handstand wall runs if you don´t have handstand walk yet)
    Min. 5-6, 11-12 & 17-18 Alternating pistols x 16-20 reps
    (if you are proficient, add weight with KB)

  • Niskantakaa pystypunnerrus te-ote Strength

    Press behind the neck, snatch grip, 6 x 4

    Use the same weight as when you did 6 x 2 reps (last friday's workout). If you missed the workout, you choose the weight.

  • DB OHP Strength

    Half Kneeling DB Overhead Press 4x8 -
    first set L Leg forward, second set R leg forward, third set choose the leg you felt more stable. Drive foot into floor, fire glutes, keep core fully engaged.

    Mix Grip Pull up 4x5 per

    Bottoms up KB SL Leg circles 4x5/ - each rep is a leg lift + a circle in each direction. Movement should be isolated to just the hip in question core remains engaged no shift and neutral
    http://www.functionalmovement.com/exercises/536/get-up_bottoms_up_hip_circles

    3.5 minute sets
    18 minutes

  • Deadlift Workout

    Deadlift 4x8
    Kettlebell weighted Deadbug 4x10 - keep back neutral, maintain brace, maintain hip flexion. Only drop leg as far as form can be maintained.
    Lying External rotations 4x12

  • Horizontal Push and Pull Strength

    1. SA DB Bench Press 3x12 - Set yourself up off centre hanging slightly off the bench to the side of the DB. Pronated grip.

    2. Front Supported SA DB Row 3x12 per - use DB Rack to place support arm

    3. Scap Push up 3x10 - focus on maintaining neutral back position. No sag, no bum in the air, movement is isolated between the shoulder blades. 1s pause at top and bottom of rep

    One partner will start with Rows, the other with Bench then switch. Complete scapular push ups last

    4.5 min sets 20 minutes