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

  • Maanantai 9.8. Workout

    1 Mile test

  • monday 9th August 2021 Strength

    strength

    Bench
    strength 3*5@75% of last session
    hypertrophy 3*10@75% of last session

    accessory

    3 sets of 8-12 reps
    DB bench press
    Single arm rows
    *reduce load

    workout

    'P3'

    3-6-9-6-3
    Pendlay row
    Power clean
    Push press

    200m run after each round

  • "Stay Classy" Workout

    EMOM 25:
    Min 1: 20 Push-ups
    Min 2: 20 Sit-ups (abmat if you want)
    Min 3: 20 Air Squats
    Min 4: 40 DU
    Min 5: Rest

  • Extra Credit 09-08-2021 Workout

    Reverse Crunch + Deadbug
    4 x 8-10. Rest 60s.

  • Accessories Workout

    With empty barbell.
    3 sets of:
    15 Clean Grip High Pulls
    15 Shoulder Presses
    15 Bent Over Rows
    15 Bicep Curls

  • 29.3.2021 SQUAT STRENGTH PROGRESS 12/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti

    2 rounds:
    5+5 Lunge OH
    3 Goblet Squat Stretch (levyp. avaa lonkkia painon siirrolla 2xpuoli+vaakapito)
    6 Reserve Hyper, hold 5 sec
    4 + 4 Hip Airplane

    --

    1-2 rounds: Snatch (Sn) grip
    3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn]
    3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
    3 x [Muscle Squat Sn + OHS + Slow Sn Drop]

    ETUKYYKKY
    3@30%, 3@45%, 3@60%, 3@75%, 2x2@85%, 2x1@90% pal. 2-4min

    LEVEÄ TAKAKYYKKY (jalat norm. leveämmällä)
    3@50%, 3x3@60% pal. 2-3min

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

    POWER SNATCH + SNATCH
    4[1+2]@nousu 60% pal. 2min

    OHEISHARJOITTEET 2 kierrosta
    8 BANDED LAT PULL DOWNS (kumin.+keppi, lattialla polvillaan, hyvä keskivartalopito, olkap.+lavat alhaalla, suorat kädet, vie keppi lantiolle ja hidas palautus, viimeisellä 10 s pito)
    5+5 HALO, heavy KB/DB (pään ympäri)

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

  • TABATA Workout

    V-Ups
    Side Plank L
    Hollow Rock
    Side Plank R

  • Perjantaispessu 6.8 Workout

    Amrap 4
    Wallball
    Burpee

    1-2-3-4 jne
    1-2-3-4 jne

    Jatka siihen saakka mihin pääset. Aina yksi toisto lisää joka kierrokselle.

  • Marian tanssit Workout

    🎵🎶🕺💃🎶🎵

  • Conditioning 07-08-2021 Workout

    In teams of 3:

    AMRAP 8:
    Wall Balls (20/14#)
    *Each partner completes 10 reps at a time.
    -Rest 60s-
    AMRAP 8:
    30 Calorie Air Bike/Row/Ski
    30 Medball Clean (20/14#)
    **Each partner completes 10 reps/calories at a time.
    -Rest 60s-
    AMRAP 8:
    30 Power Snatch (42,5-30 kg)
    30 Partner Medball Chest Pass
    *same rules as AMRAP 1/2
    -Rest 60s-
    AMRAP 8:
    Farmer Carry x 30m (32/24 kg)

    – Goal: Today’s workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.