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

  • 19.7.2018 Workout

    Accessory 4 rds

    10 strict pull ups
    0:30 hold push up bottom position, chest 1" floor
    10 kd/db deadlift
    0:30 hold push up position

  • 30.9.2024 Active Recovery Workout

    50 minutes of :

    Row 2k
    *Every 2:00, 10 Push-Ups
    Bike 4k
    * Every 2:00, 20 Sit-Ups
    300 Single Unders
    * Every 2:00 10 Ring Rows

  • HS hold & kipping pull up Workout

    HS hold drills: (15-20min)
    - 3 x 10-20s HS hold face to wall
    - 3 x 5-10s/5-10s HS hold face to wall + single leg extension
    - 3 x 1-2 kick up to hs + 5-10s hold
    - partner assisted
    Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

    Kipping pull drills: (15-20min)
    RX: pitää pystyä tekemään minim 3 tiukkaa leukaa
    - 3 x 4-6 kip swing
    - 3 x 4-6 toes up/knees up
    - 3 x 1-2 hip extension
    - 3 x 1-3 half pause drill
    - 3-4 x 1 kipping pull up
    Scaled: (jos ei saa tehtyä tiukkoja leukoja)
    - box drill
    - single leg box drill
    - kip swing
    Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

  • Day 03.5 Thoracic spine Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds

    Lying face-down overhead lifts with a wooden stick/PVC pipe – Maintaining trunk control/tension, not allowing back or upper body to arch off the ground. Small weight can be added to dowel if possible – 12 reps, 3-sec hold at the top.

  • Voimanosto: ma 16.9.2024 penkki Strength

    Penkki Nousu Päivän Max5
    -nousu vitosen sarjoilla päivän max5-rautaan, ei fail!!
    -5-8 noususarjaa

    Vipunostot maaten 3x20

    Vipunostot sivuille istuen 5x10
    -raskas, mutta tekniikan ehdoilla

    Pystypunnerrus vastaotteella 3x20

    Ojentajat kumpparilla 3x30

  • 22.9.2024 Active Recovery Workout

    54 minutes of : ( 3 Rounds ) HR Zone 1-2

    6 min Bike Erg
    6 min Row
    6 min of :

    15 Kettlebell Swing
    5 Handstand Push-Ups
    30 Sit-Ups
    10 Ring Rows

  • 271222 Tiistai Strength

    DELOAD WEEK

    A) Back squat
    10-8-6-4 @50-75% 1RM

    B) "Death by one arm devil's press" 22,5/15
    Every minute on the minute.
    Start with 1 devil's press and add one repetition each round.

  • Pc + Hpc + Jerk Strength

    8sets:

    1 power clean + 1 hang power clean + 1 jerk (65-75)

    Be fast !!

  • WOD Workout

    For time of :
    15/12 Cal Bike/Row/Ski
    15 Overhead Squats @60/43kg
    12/9 Cal Cal Bike/Row/Ski
    12 Overhead Squats
    9/6 Cal Cal Bike/Row/Ski
    9 Overhead Squats

    Goal: HARD effort. OHS should be capable of being done unbroken.
    Adjust to Front Squat if quality and/or stability dictate that.
    Rx+: 70/47kg
    TIME CAP = 7:00

    Extra:
    Straight Leg Landmine Sit-ups
    3 x 10 each. Rest 60s

  • 270824 Tiistai Workout

    3 rounds for time

    12/10 cal row
    25 double under
    5 clean & jerk 85/60
    25 double under
    12/10 cal row

    You go / I go full rounds with partner
    Target time is 3-3,5min / round