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: Perusjyystössä C&J ja soutu Workout

    EMOM27:
    a) power clean / stoh / C&J*
    b) 7-14 cal row (TC: 45s)
    c) rest

    *Rds 1-3: 5 power clean
    Rds 4-6: 5 stoh
    Rds 7-9: 5 clean & jerk

    Aim to keep the same weight in the bar for all movements & rounds.

  • Shoulder hypertrophy Strength

    A1) negative HSPU 4x2, hold 5s in the 90 degree angle then go down as slow as possible
    scaling on box knees/feet
    A2) shoulder press 3x2x75%
    no scaling
    A3) Support on rings 3x20s
    rest as needed

  • Muscle Clean Strength

    4x4 Muscle Cleans @65%
    - Rest 2min btw sets

  • Deadlift Strength

    DL: 2x10 (50-60%)

  • 120923 tiistai Workout

    DELOAD WEEK

    18min AMRAP

    Person 1: 1 round for both sides:
    7 KB hang power clean
    7m KB front rack walking lunge
    7m KB overhead carry

    Person 2: Easy row

  • Pe 15.9.2023 maastaveto Strength

    Pendlay Row 5x5x25%

    Maastaveto 2x95%

    Etukyykky 3x3x80-90% (etukyykyn maksimista)

    SitUps 5x10

  • Deadlift 4x2 Strength

    four sets of two

  • Voimanosto: ti 12.9.2023 kyykky/maastaveto Strength

    Etuheilautus kahvakuulalla 5x20
    -kevyttä lantion herättelyä, sarjojen välissä lonkankoukistajien pumppaavat venytykset x10 / puoli

    Kyykky 4x4x70%

    Maastaveto 5x1x80%

    Etukyykky 5x5
    -nousevat sarjat, viimeinen saa olla jo tiukka

    Sivutaivutukset käsipainolla 3x20 / puoli

  • WOD Workout

    RX
    3 x 6:00; rest 2:00
    600m Run
    20 Box Step Overs @60/50cm
    20 Kipping Chest to Bars / Pull-Ups
    -Max Sit-Ups w/ Time Remaining-

    SCALED
    3 x 6:00; rest 2:00
    600m Run
    20 Box Step Overs
    20 Jumping Pull-Ups / Ring Rows
    -Max Sit-Ups w/ Time Remaining-
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Prayer Stretch on Box
    10 Alt. Wrist Push-Ups
    :30/:30 Half Pigeon Stretch on Box

  • Treeni 1 Workout

    Warm Up
    2 rounds
    25/20 calories of air bike
    10/10 single leg hip bridge + 10 hip bridges with miniband
    20 banded air squats
    10/10 side plank hold + rotation with 2.5kg plate
    :20 Hollow Body Hold
    then some squat mobility and get to warm up sets

    Strenght
    3 sets of 2 Front Squats + 4 Back Squats @88-98% of 1rm Front Squat
    rest 3-4 min bwn sets

    Metcon
    5 sets
    7/10 calories air bike (masters 45+ 6/8 calories)
    3 power snatches, starting at 60% of 1rm and build up to 80%
    go new round every 2 min
    target sub 1 min on each set!

    rest 3-5 mins

    5 sets
    7/10 calories air bike (masters 45+ 6/8 calories)
    3 power clean&jerks, starting at 60% of 1rm and build up to 80%
    go new round every 2 min
    target sub 1 min on each set!

    Optional Accessory Work
    2-3 sets double db row x 10-12reps @ heavyish weight
    4+4 / 3+3 / 2+2 reps of tgu
    rest as needed

    OR DO some gymnastics skill training for 15 minutes (choose 1-2 area to practise)