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

  • Day 05.2 Rotator cuff Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds

    Supine external rotation with band – Place tension on the band once in external rotation by straightening leg. The full range is reached when the shoulder starts to lift/round forward, or when stretch is felt deep in the shoulder – 7 reps each side, 5 sec eccentric with a pause at max internal rotation.

  • 16.9.2024 Active Recovery Workout

    50 Minutes Of :

    4 Minutes Cardio ( HR Zone 1 - 2 )
    8 - 12 Strict Pull-Ups
    15 Weighted Sit-Ups
    4 Minutes Cardio ( HR Zone 1 - 2 )
    8 - 12 Kipping Pull-Ups
    15 V-Ups
    4 Minutes Cardio ( HR Zone 1 - 2
    8 - 12 Chest To Bar Pull-Ups
    20 Abdominal Crunch

  • 200 squats for time Workout

    For time:

    • 200 squats

  • Maanantai 16.9.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    5+5 reverse lunge + rotation
    2 wall walks + 30s plank hold
    10 scapula pull ups (hold 1 sec on each rep)
    10 tempo goblet squats
    10 kb swings

    Strenght
    Back Squat 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    2 sets
    250m run
    15 toes to bar/20 kip knee leg/raises
    250m run
    15 wall ball shots
    250m run
    15 toes to bar/20 kip knee leg/raises
    250m run
    Rest 4min bwn set

  • Painonnosto Workout

    Tempaus

  • Hip Thrust Strength

    5 sets of Hip Thrust
    - Build to days heavy 8 reps
    - Rest 2-3min btw sets

  • Perjantai 13.9.24 FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio with 20s rest bwn
    then
    10-15 single arm band row R/L
    15-20 band pull aparts
    10 pass through
    10+10 banded trunk twist on static lunge hold
    10+10 banded side steps
    10+10 forward&bacwards steps
    10+10 birddogs (band over knees)
    10-15 banded air squats
    then some barbell prep for clean&jerkand start warm up lifts.

    Strenght
    Squat Clean&Split Jerk 2-2-2-2-2 reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    2 sets
    AMRAP 4
    10 Step Back Lunge Steps (back rack)
    10 Hang Power Clean 50/35kg or 42.5/30kg or 35/25kg
    2 min rest bwn set

  • 15.9.2024 SPLIT JERK Strength

    *rack

    1@up to the a heavy single of the day, jerk-% rest 2min

  • 150924 SPORT Workout

    A) Clean & jerk waves
    1. 1 clean + 3 split jerk
    2. 1 clean + 2 split jerk
    3. 1 clean + 1 split jerk
    3 waves, 1 set every 1,5min
    Start @70%-75%-80%

    B) Pull-up technique (butterfly)

    C) On the minute for 18min
    1. 8-12 pull-up + 6 high box jump 75/60
    2. Easy erg
    3. 12-16 push-up + 25 double under
    4. Easy erg
    5. 15 wall ball + 8-12 v-up
    6. Easy erg

  • Tabata double-unders Workout

    For twenty seconds do as many double-unders as you can - then rest 10 seconds.
    Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
    The score is the least number of reps for any of the eight intervals.