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

  • Functional bodybuilding as double-EMOM Workout

    EMOM12 w/ double kb:
    a) 6-12 + 6-12 staggered stance DL
    b) 6-12 + 6-12 gorilla row
    c) 20-40m mixed carry

    - rest 4 -

    EMOM12 w/ bb:
    a) 5-8 + 5-8 alt. front rack step back lunge (bb from the floor)
    b) 8-12 reverse grip Yates row
    c) 8-12 floor press

    Huomioita: Voit vaihtaa painoja liikkeiden välillä tai tehdä samoilla koko treenin läpi.
    RPE 7-8, säädä treenin intensiteettiä painoilla ja sarjapituuksilla.

    Työaika <45s / min.

  • 3 kierrosta laatubodausta Workout

    3 kierrosta laatubodausta

    10 etunojapunnerrus korokkeilla
    12 kp hauiskääntö

    Kunnon venytys punnerruksen ala-asennossa ja rauhallinen tempo, lepo tarpeen mukaan.

  • LONG ENDURANCE Workout

    1-2rounds:

    9min ON / 1min Off
    1) bike
    2) row
    3) ski
    4) echo

    2min easy / 1min moderate

    target PK1-2 / TOTAL 40-80min

  • Voimanosto: ma 23.9.2024 penkki Strength

    Penkki 5x5
    -kuorma 85-90% Max5:sta eli viime viikosta

    Vipunostot maaten 2x20

    Vipunostot sivuille istuen 3x12
    -raskas, mutta tekniikan ehdoilla

    Pystypunnerrus vastaotteella 3x20

    Ojentajat taljassa/kumpparilla 1x50

  • Day 05.1 Rotator cuff Workout

    PREPARATION

    2 rounds:

    - Supine internal/external rotation smash with lacrosse ball – Keeping shoulder down throughout movement (i.e. not allowing it to lift off ball or round forward). The forearm should be the only moving body part during mobilisation – 7 reps internal and external rotation each side.

    - Arm across body, shoulder adduction stretch – Bring arm across body, elbow bent. Grasp arm above the elbow with the opposite hand to facilitate stretch in the back of shoulder – 30 sec each side.

  • Day 04 Workout

    Day off

  • AMRAP 15 Workout

    Double-KB front-rack carry 50 m (16/24 kg)
    10 burpees to target 

    Scaled Wod
    AMRAP 15:
    Double-KB front-rack carry 50 m
    10 burpees

  • Strength Workout

    A)
    DB Glute Hip Thrusts
    3 x 8, 1s top hold. Rest 60s
    - Shoulders on boksz/bench
    - Good feeling the glutes without maxing out here

    B) Narrow Stance DB RDL
    4 x 10, 3s down. Rest 60s.
    - Challenging effort here

  • 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

  • 19.9.2024 AMRAP 8 Workout

    AMRAP 8

    200m Row / 400m Bike ( Alternating )

    5 DB Shoulder to overheads @ 2 x 22.5/15kg
    5 Toes-to-bars
    10 DB Deadlifts @ 2 x 22.5/15kg