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

  • Sunday Funday 3 Workout

    3 ends 30s. on 10s. off

    Dorsiflexion matrix L
    Dorsiflexion matrix R
    Reverse Lunge Progression L
    Reverse Lunge Progression R
    pistol 2 down 1 out L
    pistol 2 down 1 out R

    Play time 4 minutes, test if you can get a pistol. Then how many. Alternate legs, extend your hip all the way up. You can try counterbalance with 2,5kg plate.

    Then

    4 rounds
    Keep steady pace, rest in minimal.

    15 DBL KB DL 32kg/24kg
    8-12 Deficit Push Up ( scale to hand release push up)
    15 GHD Hip Extension
    30m D ball carry (if don't have D ball, do 50m Front rack carry AHAFA)

  • Snatch Workout

    3 Tall snatch (Nouse päivän tekniseen maximiin)

    Pidä painot teknisenä!
    Keskity, että jaloista eikä lantiosta tule vauhtia.
    Epäkäsveto, allemeno ja työntö.

    3 High hang snatch (Lähtö puolesta reidestä)
    Nousevilla painoilla max 75% of 1RM

    Keskity hyvään lantio kontaktiin ja siihen, että kantapää pysyy maassa ponnistukseen asti.

  • Conditioning 18-10-2020 Workout

    Kettlebell Flow 2
    AMRAP 12:00
    10 KB Figure 8s
    8 Goblet Reverse Lunges total
    6 KB Ballistic Row each
    4 KB Rotational Crossbody Swing each
    2 KB Half Kneeling Windmill each

  • MU Skills Workout

    3 Sets:
    5 Kip swing

    3 Sets:
    2-3 Hips to rings or bar with box

    3 Sets:
    1-3 Box transition

    3 Sets:
    1-2 Hips to rings or bar

    EMOM8 or Every 1.30min x 8
    1-3 MU

    Valitse itsellesi sopiva toistomäärä/lähdöt niin, että liike pysyy teknisesti hyvänä.

  • Aerobic conditioning Workout

    For time:

    3 Rounds of:
    1000/800m Row
    20 Burpees

    Rest 5

    3 rounds of:
    40/32cal Assault bike/SkiErg
    20 Box jump 60/50cm

    Rest 5

    3 rounds of:
    600m Skillmill Run
    10 Burpee box jump 60/50cm

  • Follow Class programming Workout

    Deadlift / Press Strength 5.
    A1) Deadlift 5,4,3,3,3
    2sec Isom.stop 5cm irti maasta
    Rest 1:30
    A2) Shoulder Press 5,4,3,3,3
    2-2-X-1
    Rest 1:30

    EMOM 12
    1) 17/12 Cal Row
    2) 12 Burpee
    3) 6 DB clean + 6 DB Jerk
    2 x 22,5/15kg

  • Segment pull 5 Strength

    4 sets 3 reps
    2-5kg more to last time, rest 90s. b/w sets

    2 s. pause @
    - 1cm from floor
    - below the knee
    - mid thigh

    NO EXT, continue straight down
    5s. down, perform TNG

  • Intervals Workout

    4 Rounds:
    A1) 40sec Yoke/D-ball carry/Farmers carry (töölössä on kahvat)
    1min Rest
    A2) 40sec Zercher lunges
    2min Rest

    Valitse haastava paino, mutta niin, että jaksat liikkua koko intervallin ajan.

  • Accessory Workout

    3 Rounds:
    B1) Dip 6 ( telineessä) V.1
    B2) Barbell prone row 6 V.1
    Rest 2min

    Dipeissä käytä lisäpainoa tai skaalaa kumpparilla.

  • Partner Workout Workout

    In teams of 2. I go, you go:
    12 rounds of:
    24 DU
    8 Alt. DB power snatches

    Into

    6 rounds of:
    12 WB 9/6kg
    4 Alt. single arm devil presses

    M: 22,5kg
    W: 15kg

    Accumulate the rounds as a team. Only one partner is working at a time and switch after full rounds. Wear a vest 9/6kg, if you got one.