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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

  • WOD Workout

    3 Rounds:
    30 total Barbell Reverse Lunges @70/47kg
    20/15 Cal Row/Bike/Ski
    Rest 3:00
    - Goal: Very hard effort, unbroken Lunges on the first set.
    - Rx+: @85/60kg
    Total timecap: 15 mins

    Extra: Tibia Raise: 2 x 20. Rest 60s.

  • Barbell Condition Strength

    4x12 TNG Power clean
    4x12 Thruster
    4x12 Hang squat clean
    New set every 3min. Do all the power cleans first, then thrusters and then hang squat cleans. Rest 5min between movements.

  • PART 1: “JOKER” Workout

    For Time:
    1-10 Toes to Bar
    10-1 Deadlifts 100/70kg

    Every Round Adds Up to 11 Reps

    In Part 1, athletes will complete 1-10 Toes to Bar paired with 10-1 Deadlifts. So, every round athletes will always be doing 11 reps total.

    *Score = Time it takes to complete the workout

    WARM UP

    2 Rounds. . .
    0:20 Inchworm
    0:20 Updog to Downdog
    0:20 Glute Bridges
    0:20 Single Leg Glute Bridges
    0:20 Toe Touches

    **EMPTY BARBELL
    10 Good Mornings (0:05 tempo)
    10 Scap Retractions

    10 Stiff Legged Deadlifts (0:05 tempo)
    10 Mini Kip Swings

    10 Eccentric Deadlifts (0:05 tempo)
    [Coach: returning the bar to the floor push hips back THEN bend knees]
    5 Knee to Chest

    **LIGHTWEIGHT BARBELL
    10 Deadlifts
    5 Toes to Bar

    **MODERATE WEIGHT BARBELL
    10 Deadlifts
    5 Toes to Bar

    **PRACTICE ROUND
    **WORKOUT WEIGHT BARBELL
    7 Deadlifts
    4 Toes to Bar

  • Pystypunnerrus vk1 Strength

    5RM, jonka jälkeen 3x5 -5-10kg

  • Talvikarkelot 2021 laji 8 "Tivoli" Workout

    Buy in 20 wallclimbs

    Amrap 9
    28 m kottikärrykävelyä (7 m = 1 rep)
    50 wallball 6/9 kg
    28 m kottikärrykävelyä
    25 pull up tai devils press 1x15/22,5 kg
    28 m kottikärrykävelyä
    28 m askelkyykkykävelyä, paino ylhäällä suoralla kädellä 1x15/22,5 kg

  • Talvikarkelot 2021 laji 7 "Rintit" Workout

    16 kierrosta
    5 viivajuoksu (7 m) + 2 devils press 15/22,5 kg

    TC 8 min

  • Syvävenyttely Workout

    Pitkiä 3-5 min venytyksiä apuvälineitä käyttäen. Rauhoittaa ja rentouttaa hermostoa --> edistää palautumista

    Voit halutessasi ottaa oman joogamaton tms. mukaan.

  • Omatoimi peruskunto Workout

    36-63min

    1.Cossack squat
    2. 1-leg V-up
    3. Box over step
    4. Db Snatch
    5. Jump rope
    6. Air squat
    7. Sit-up
    8. Burpee
    9. Rest

  • Santch complex Strength

    Hang snatch pull + hang snatch 6x(3+3)×60%

  • PART 3: “PUSH TO START” Workout

    2-4-6-8-10:
    Wall Walks
    Deadlifts 100/70kg
    Double Unders 20-40-60-80-100

    *Score = Time it takes to complete the workout