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

  • Workout + Accessory Work Workout

    then 2 rounds
    :45 ski erg
    5 DB Front Squats (first round lighter than workout weight)

    Workout
    For Quality
    20/16 calories of ski erg
    15 double db front squats @2x15/22.5kgs
    16/12 calories of ski erg
    12 DB Front Squats
    12/9 calories of ski
    9 DB FS
    9/7 calories ski
    6 DB FS
    6/5 calories ski
    3 DB FS

    Maint Point is to keep moderate pace on ski and hit unbroken sets on front squats. this is not for time, just get a good solid feeling on it!

    Accessory Work
    3 sets
    10-15 kb russian swings
    10-15 Strict knee raises
    rest 2 min

    Cool down
    2-3 min light cardio
    1+1 leg across body strech
    1+1 min tricep strech

  • Itsenäisyyspäivä Workout

    Partner workout, you go/ I go
    1000m row
    100 walking lunge
    40 cal airbike
    100 power cleans 60kg/40kg
    1000m row
    100 bar facing burpees
    40 cal airbike
    100 air squats
    1000m row

  • Friday Weightlifting&Strenght Workout

    Weightlifting&Strenght
    Every 2.5min for 9 sets
    3sets :high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
    3sets :snatch pull + 2 x hang snatch (above/below knee) @60-70% (low catch/squat)
    3sets :snatch high pull + hang snatch @70-80% (low catch/squat)
    add + 2,5-5kg to each compared to last week.

    then rest 3-5 minutes and perform
    3x3 snatch deadlifts @100-110% of 1rm snatch
    rest 2 min bwn. focus on right "line on pull"

    Cool down
    2-3 min light cardio
    1+1 min calf smash
    1 min calf/achilles strech
    1+1 min hamstring/hip flexor strech at the same time
    1+1 min forearm streching

  • Friday Warm up + "Metcon" Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then we do 2 sets of
    50 single unders
    :15 Active Bar Hang
    5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
    :15 Ring Support Hold
    5 inch worm with push up
    5 wall ball shots

    4-5 sets for quality
    Double unders x 30-50 reps
    Ring or Bar Muscle ups x 2-4 reps or 3-5 burpee pull ups
    Heavy wall ball shots x 8-12 reps
    rest 1-2 min bwn rounds

  • Painonnosto Burgener Warm-up Workout

    2 rounds
    Down and up
    Elbows High & Outside
    Muscle Snatch
    Snatch Land
    Snatch Drop

  • Bench press Strength

    3 x 3

  • Painonnosto 2 1/4 front squat Strength

    1/4 front squat 5 x 5 (75 - 85 % 1 RM)

  • Deadlifts and box jumps Workout

    Fore time: Deadlifts and box jumps

    Perform
    15-12-9-6-3 Deadlifts (60-70% 1RM)
    15-15-15-15-15 Box jumps (60/50cm)

  • Kipping pull up and T2B for quality Workout

    Kipping pull up & T2B

    3 rounds for quality
    T2B x 6
    KB OH lunge (12 kg/8 kg) x 10 meter
    Pull up x 6
    KB OH lunge (12 kg/8 kg) x 10 meter

  • Max rounds in 8 minutes Workout

    Max rounds in 8 minutes
    10x Back squat (rx 60-70% 1RM)
    40m Farmers walk (rx 2x24/16kg)