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

  • Extra Credit 20-05-2022 Workout

    Banded Bicep Curls: 100 AFAP.
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Conditioning 21-05-2022 Workout

    For time with a partner:
    600 Meter Farmer Carry @ your choice (4x15m, unbroken a good goal)
    100 Russian Swing @ 24/16kg
    100 Burpees
    600 Meter Farmer Carry

    • RX+ Option: Every 5:00, 6m HS walk, starts with HS Walk
    • Time cap: 25:00

  • Track / bike 3 Workout

    2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    2x 400m job 4 min rest

    10 x 300m 1:1 rest

    swimming 20 min
    option 1) tech practice
    option 2) every 50m 5 push + 10 squat

    • try to hit same time every time
    • rest equal time to your work time
    • mark all 10 efforts times up

  • 19.5.22 Strength

    BACK SQUAT proge 1/4

    5-4-3-2-1 reps
    every 2min

  • Ke 18.5.2022 penkki Strength

    Penkki 6x6x60%
    -joka sarjan välissä facepulls TAI band-pull-aparts x20

    Sotilaspenkki käsipainoilla 3x12-20

    Vipunostot eteen istuen 3x12-20
    -käsipainoilla / kämmenet itseä kohti

    Hauiskääntö tangolla 5x10

  • Korttipakka Workout

    Punnerrus
    Burpee
    Ilmakyykky
    Vatsalihas
    Maalaa maat ja kellota aika

  • 17.5.2022 Run & Row Workout

    Every 4:00 Minutes Until 300/250 Calories

    400m Run
    Max Calories Row

    TC 40 Min

  • BBC Weightlifting - Clean and jerk Workout

    Warm-up:
    3:00 min erg
    +
    2x
    10 Deadlifts
    10 Upright rows
    5 Hang power cleans
    10 Shoulder press
    10 Front squats
    *Tyhjä tanko

    A) Push jerk

    5@ 63%
    5@ 66%
    5@ 69%
    3x5@ 72%

    B) Front squats

    5 @ 61%
    4 @ 65%
    2x3 @ 68%

    C) Accessory:

    3x
    20 V-ups
    20 Candlestick toe touches

    Optional:
    4 x 12 Barbell bicep curls
    4 x 15 BTN tricep extensions

  • CrossLifting Workout

    A,
    EMOM 10
    1 power cluster + 1 cluster + 1 thruster
    - start around 60% of 1rm thruster
    - Add weight each min
    - TNG style

    B,
    For time:

    21-15-9
    Power Clean @60/43kg
    
Push Press

    33 Unbroken Wallballs after each set @9/6kg
– If you break during your wallballs Complete 10 Burpees
    Timecap : 20 mins

  • Ma 16.5.2022 kyykky + maastaveto Strength

    Kyykky 5x8x50%

    Maastaveto 5x5x60%

    Pendlay Row 5x10
    -saa olla raskas, mutta ”paketti pitää pysyä kasassa”

    SitUps 5x20