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

  • 24.8.2022 Workout

    HEAVY+++ WEEK 13/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

    3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

    5-10 KNEELING SIDE PLANK CLAMSHELL

    --

    2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x3 PANDA PULL & CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    BENCH PRESS
    1@up to 100%, 4x1@drop -10% pal 2min

    --

    BENT OVER ROW
    3x3@RPE8 *2-3 reps reserve pal 2min

    BS
    *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x2@90-95% pal 2min

    --

    RDL, sn grip
    3x1-2@90% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    3+3 STANDING HIP FLEXOR RAISE, DB
    MAX REPS MEDIUM GRIP PULL UP, myötäote
    5+5 BULGARIAN SPLIT SQUAT, BB front rack

  • Ma 1.8.2022 kyykky Strength

    Kyykky 1x80%, 3x3x60%

    Sivutaivutukset 5x20 / puoli

    Kapea penkki 3x3 (50-60-70%), 75-80% x amrap

  • 23.8.2022 Strict Pull Ups Workout

    1 Set:

    Max Unbroken Strict Pull-Ups

    • You Can hang as long as you want between reps but the set is complete as soon as you come off the bar.

  • row and assault Warm-up Workout

    FT
    20 Cal assault
    20 Cal row
    15 Cal Assault
    15 Cal row
    10 Cal assault
    10 Cal row
    5 Cal assault
    5 Cal row

  • Extra Credit 23-08-2022 Workout

    Band Face Pull-aparts: 100 Reps
    +
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 22.8.2022 Strict Handstand Push Ups Workout

    1 Set

    Max Unbroken Strict HSPU

    -This is a retest from beginning of the cycle.
    -You Can pause in the lockout between reps but the set is complete as soon as you come down or your came off the floor.

  • Painonnosto Workout

    Rive ja työntö

  • Deficit RDL Strength

    Deficit Romanian Deadlift (standing on 20kg plates)
    - Work up to a heavy set of 5
    - Use straps or grips if you have them.
    - Rest 2-3min

  • Bench Press (DELOAD) Strength

    5x8 Bench Presses
    Set 1: 60% 1RM
    Set 2: 65% 1RM
    Set 3-5: by feel
    - Rest 2-3min btw sets

  • Ma 15.8.2022 kyykky Strength

    Stoppi-kyykky 5x3 (40-45-50-55-60%)
    -2s stoppi

    Kyykky 2x2x70%, 3x80%, 2x85%, 2x90%

    Penkki 3x5 (55-65-75%), 85% x amrap

    Ojentajat kumpparilla 5x15-25