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

  • Conditioning 24-07-2021 Workout

    With Partner

    AMRAP 30:00
    50 Calorie Row/Ski
    40 Wall Balls @20/14
    30 Cal Bike / 1 x Stairs each
    20 Plate Walking OH Lunges @20/15kg
    10 Handstand Push-ups

    • Goal: One person works at a time - split however desired.

  • Macho Man progressio vk4 Workout

    20min Emom

    3 Raakariveä
    3 Etukyykkyä
    3 Työntöä

    -Edelliseen viikkon 2-5kgn korotus

  • Strength Workout

    Front Box Squat
    5 x 3 - for speed every 60s.
    - Parallel box
    - Bit heavier than last week
    - No grinding, good pace on each rep.

  • NCFIT WARM UP & SKILL STRENGTH Strength

    WARM-UP
    AMRAP x 5 MINUTES
    :30 Row @ Moderate Pace
    5/5 DB Strict Press*
    5/5 DB Hang Power Clean
    5 Scap Push-Ups
    5 Knee Push-Ups**

    *Halfway switch DB Push Press
    **Halfway switch to Push-Ups

    SKILL
    3 SETS*
    5 Split Jerks**

    -Rest as Needed b/t Sets-

    *Keep weight light for all 3 sets
    **Each rep, hold a :02 pause in the "split position" before correcting feet. Work on pressing body fast under the bar to solid lockout.

    (Score is Weight)

  • for time Workout

    42-30-18 cal Ergo
    21-15-9 S2OH 42/30kg

  • Wednesday 21st July 2021 Strength

    Strength

    Bench press

    Strength: 6 sets of 3 reps
    Hypertrophy: 6*6 (45sec rest)

    Accessory

    3 sets of 8-12 reps
    DB bench
    Single arm rows

    workout

    DB Haven
    16 min EMOM

    1: DB push press (30 sec)
    2: DB deveil press(30 sec)
    3: Farmers carry
    4: Rest

  • Ma 19.7.2021 perus: kyykky Strength

    Stoppi-kyykky 4x3x60%
    -2-3s stoppi

    Kyykky 1x97,5%, 3x2 (80-85-90%)

    Suorinjaloin maastaveto 4x12
    -käsipainoilla

    Sivutaivutukset 3x20 / puoli

  • Conditioning 21-07-2021 Workout

    A) Row Intervals
    8 x 15s hard/45s easy.

    B) Bike/Ski Intervals
    8 x 15s hard/45s easy.

    • Both A/B should be tough but CONSISTENT. This is week 1 of a 4 week progression.
    • A/B can be done as B/A also.

    C) Crossbody Carry
    2-4 x 30m/side with heavy weight

  • 19.3.2021 SQUAT STRENGTH PROGRESS 10/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    10m + 10m Single Arm Overhead DB Carry
    3 + 3 Pistol Squat
    3 + 3 Banded Bird Dogs (kumin. ristik.käsi/jalka)
    2 + 2 Banded Hip Joint Mobilizations (kumin.nivuseen - suunta sivusta, puolipolviasento, lonkan ulkokierto, työnnä kädellä polvea poispäin 4x + rintarangan avaus 4x + lonkan sisäkierto 4x, kumin. suunta suoraan takaa, vie jalkaterää ulkokiertoon ja samalla lantiota sisään ja ylöspäin)

    --

    1-2 rounds: Jerk grip
    4 x Sotts Press + Push Press + Split Jerk (FrontRack)
    4+4 Split Squat Press
    4+4 Split Jerk

    ETUKYYKKY
    4@30%, 4@40%, 4@50%, 4@60%, 4@70%, 4@80% pal. 2-4min

    SN PUSH PRESS (Behind Neck)
    2@50%, 3@60%, 3@65% vapu-% pal. 2min

    HIP MUSCLE SN + OHS
    3[5+5]@kevyt pal. 2min

    --

    HIP CLEAN PANDA PULL + HIP DIP CLEAN HIGH PULL + SPLIT JERK
    3[6+6+3]@kevyt pal. 2min

    --

    SIVUKYYKKY
    3[8+8]@tanko

    OHEISHARJOITEET 2 rounds
    1 BACK PLANK, hold 30-60 s (kuormaa, jalat+hartiat korokkeella)
    5-8 2-ARM DB/PL OHS

    --

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Ke 14.7.2021 perus: penkki Strength

    Facepulls 3x25

    Penkki 3x3 (77,5-82,5-87,5%)

    Stoppi-penkki 5x5x65%

    Pendlay Row 5x12x30-40%