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

  • 28.1.2022 Workout

    STRENGTH PROGRESS 7/13 - LARGE WEEK

    WARM UP 2 rounds ~15min

    8 BRIDGE PULLOVER , lintti

    20-30 sec HANDSTAND HOLD

    2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

    SN + OHS
    2[2+1]@50%, 2[1+1]@60%, 2[1+1]@71% te-% pal 2min

    SPLIT JERK
    3x1@nousu 86%, 3x1@91% pal 2-3min

    PUSH PRESS
    3x1@91-94% pal 2-3min

    PAUSE BACK SQUAT 3 sec -pause squat position
    3@50%, 3x3@60% pal 2-3min

    SN PULL till power position
    2x6@71%, 5@81%, 4x5@91% te mave-% pal 2min

  • WOD Workout

    Every 3:00 x 5 sets
    10 Chest to Bar Pull-ups
    10/side Renegade Rows @50/35lbs
    45 Double Unders

    Goal: Hard but sustainable efforts each round, unbroken reps.
    Rx+: 5/3 Bar Muscle-ups to start each round
    Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

    Extra:
    Band Shoulder Extension Tri-set: 3 x 10 reps in each grip position - pronated, neutral, supinated

  • Maastavetoprogressio 5. Workout

    -Vaihteluviikko

    5x 5+5 Keskiraskasta yhden jalan mavea tangolla
    5x 8-10 Selän ojennusta lattialta/GHD
    5x 10+10 Ristilinkkaria

  • Open Gym 27.1.22 Strength

    Superset
    4x
    7 floor press (build up to moderate heavy)
    7 push ups (weighted)
    -rest 2min between sets-

  • Open Gym 27.1.22 Strength

    Superset
    4x
    10 bulgarian squats with weights
    10 bulgarian squat jumps
    -2min rest between sets-

  • Open Gym 27.1.22 Workout

    Superset
    4x
    15 polvien veto kohti rintaa jalat renkaissa/trx
    30s lankku jalat renkaissa/trx
    -2min rest between sets-

  • Open Gym 27.1.22 Workout

    EMOM 8
    1) 40s heavy Farmers walk with kbs
    2) 30s kävely kuulat suorilla käsillä pään päällä

  • Morning Intervals Workout

    33min time

    Equipments: 2x Row, 2x SkiErg, 1x BikeErg, 2x Echo Bike

    22/17 Cal (min 0-11) 20/15 Cal (min 11-22) 18/13 Cal (min 22-33) on a machine when its your turn, then - back in the line and wait for the next.

  • 200122 Torstai Workout

    For time:
    55 cal row
    55 wallball 20/14
    55 deadlift 80/55 (max. 50% 1RM)
    55 chest to bar / jumping chest to bar

    Time cap: 18min

  • Negative HSPU 5x4 Strength

    Negative HSPU 5x4
    Do deficit if you can handle strict HSPUs