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

  • 2 km rower test Workout

    2km rameur
    2km rameur dans un temps record

  • Day 09.3 Posterior shoulder Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    Banded pull-aparts – Focus on trunk control and keeping shoulders down and back - 12 reps, 5 sec eccentric.

  • Day 09.2 Posterior shoulder Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds.

    Bilateral shoulder flexion with wooden stick/PVC pipe – Keeping elbows close together (use band if required). Walk hands along wooden stick, as wide as possible – 7 deep, slow breaths.

  • Day 09.1 Posterior shoulder Workout

    PREPARATION

    2 rounds

    • Sleeper stretch – Avoid rolling completely onto side as this brings the shoulder forward, impacting stretch/positioning - 30 sec each side.
    • OH distraction using band – Wrapping band around wrist to avoid having to grip (we want to keep arm and shoulder fairly relaxed) - 30 sec each side.
    • Tricep smash with extension – Starting with BB near (but not on) elbow and working towards armpit. Experiment with elbow flexion/extension and shoulder internal/external rotation when tight spots found - 60 sec each side.

  • Day 08 Workout

    Day off

  • Day 07.4 Anterior shoulder Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    DB pec fly – Aiming to keep slight external rotation at shoulder (palms up), very slight bend in elbows if required. Full range is reached once stretch is felt in chest/arms – 12 reps, 5 sec eccentric.

  • Day 07.2 Anterior shoulder Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds.

    Wall shoulder hinge – Hands at shoulder height, pressing into the wall. Bending at the hips until your arms are either side of your ears. Feeling stretch in front of shoulders/chest. Avoid shoulders lifting towards ears – 7 reps.

  • Day 07.1 Anterior shoulder Workout

    PREPARATION

    2 rounds:

    • Overhead chest smash with lacrosse ball – Roll from shoulder towards centre, along chest muscle. A larger ball would also be suitable - 30 sec each side

    • Banded bully stretch – Band going over front deltoid. You can also tilt your head, looking up/down to tie your neck into the mobilisation - 30 sec each side

  • WOD Workout

    Complete as many rounds as possible in 15 mins of:
    3 Wall Walks
    9 kipping Pull-ups
    15 Wall Balls@ 9/6 kg,

    Extra:
    3x 20 banded lat pull down, rest 60s

  • Ma 30.9.2024 kisa: kyykky + penkki Strength

    Kyykky 4x1x80%

    Penkki 2x5x70%

    SJMV 3x6x50-55%

    Ojentajat kumpparilla/taljassa 5x30