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

  • E6MOM x 9 (54min, 3 rounds) Workout

    CONDITIONING

    E6MOM x 9 (54min, 3 rounds)

    Row/Airbike/Bike/Ski for 54min (you can choose several machines or go with just one). Every 6th minute alternate between A, B, and C. Workout starts with A.

    A: 10+10 DB Hang Clean&Jerk
    B: 15 TTB + 10 Up&Down
    C: 15 HSPU

    Overall RPE 3 to 4. Machines with RPE 3 (and nose breathing only if wanted)

    If you are short on time, you can do 2 rounds (36min).

    Target: repeatable pace! Loadings:
    Rxd: 22,5/15kg
    Masters: 20/12,5kg
    Tailored 15/10kg

    Tailoring Options:
    TTB→ Hanging High Knees
    HSPU→ 30 Wall Facing Shoulder Taps

  • Lepopäivä Workout

    Käy kävelyllä, venyttele, kilauta kaverille! <3

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    3 rounds:
    5 Kangaroo Squat
    5 Russian Push-Up video
    10 Hollow Rock
    10 Arch Rock video

    Gymnastics Shoulder Flow video

    CONDITIONING

    “Deck of Cards, KB/DB version”

    This is a 52min workout. Flip a card from the deck on the minute and do the number of reps with wanted movement. Rest the remaining time from that minute.

    Spades: Burpee
    Hearts: KB/DB Swing  + Sit-Up
    Clubs: Goblet Squat
    Diamonds: DB/KB STOH (alternate “equal” to both arms)

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14

    Tailoring Options:

    Jacks, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.

    Tailor the rep scheme to fit your loading!

    Thoracic Flow video

  • It’s Corona time Workout

    4 Rounds of
    15 Pullups
    12 Thrusters 50/35kg
    9 Bar Facing Burpees
    6 Sandbag over shoulder

    *Substitute for Sandbag over shoulder --> Double Heavy KB Squat Cleans

  • 19.3.2020 wod Workout

    Aikaa vastaan:

    20 Push ups, 1 sit up
    19 Push ups, 2 sit ups
    18 Push ups, 3 sit ups

    Jatka kunnes olet tehnyt..

    2 Push ups, 19 sit ups
    1 Push up, 20 sit ups

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  • Strength 16-03-2020 Workout

    Back Squat Cluster Sets: Build to a heavy 2.2.2 (10s) in 6 sets. Rest 3:00

    • Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known.

  • Maanantai 16.3. Workout

    Accessory
    3-4 Rounds
    Downhill goblet squat 8
    Standing lateral leg raise 6+6
    Cuban press 8

  • Weighted pull-ups Strength

    Weighted pull-ups

    8 x every 90 seconds
    3-5 strict pull-ups / weighted pull-ups (vasta/myötäote)

    *Lisäpainoleukoja kenellä menee 5 tiukkaa leukaa helposti.
    *Skaalaukset: Vastuskumpparilla jos saat joka toistolla leuan tangon päälle. Mikäli kumpparilla ei mene puhtaita, tanko räkkiin sopivalle korkeudelle ja istuen lattialta (=sopiva korkeus, kun istut risti-istunnassa ja kädet yltää suorana tankoon)

  • Optional accessory Strength

    Optional Accessory
    STRENGTH

    Deadlift 4x5, free tempo

    No more than RPE 3+ (75-80%, 4-6 reps in the tank)

  • Conditioning Workout

    EMOM x20:
    1.) 15/12 cal Row/Bike
    2.) 15 Burpees

    • Scale reps down if needed.