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

  • 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

  • 25 min parin kanssa Workout

    25min parin kanssa

    Pari 1
    2 kierrosta
    3 maastaveto 84/57kg
    6 leuanveto
    9 etunojapunnerrus

    Pari 2
    Max cal pyörä

  • WOD Workout

    5 rounds 3:00 Work; 1:00 Rest
    48 Double Unders
    12/12 KB/DB Renegade Rows
    8/8 DB Snatch
    Remaining time Cal Row/Bike/Ski

    Goal: Challenging effort, keep score consistent.

  • ”Minuuttipeliä” Workout

    Parin kanssa vuorotellen 1 min työtä/ 1 min lepoa (15 min)

    50 seinäapallo heittoa
    50 paholaisenpunnerrus yhdellä käsipainolla
    50 istumaannousua palloll
    50 leuanveto

    Tulos on aika kellossa, kun kaikki toistot on suoritettu tai tehdyt toistot aikarajassa.

    RX: 6/9kg pallo, 274/305cm korkeus, 15/22,5kg KP
    Skaalattu: 4/6kg pallo, 10/15kg KP
    Masters 50+: 4/6kg pallo, 10/15kg KP
    Skaalattu: 4/6kg pallo, 5/10kg KP, hyppyleuat