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

  • WOD Workout

    AMRAP 14:00
    14 DB Renegade Rows @22,5/15kg
    14 DB Thrusters @22,5/15kg
    14 DB Hang Power Snatch @22,5/15kg (7 each side)

    Goal: 75% effort meaning go slower than you think. Perform movements UB so resting longer between each movement is okay.
    Rx+: 1-4 Bar Muscle-ups each round

  • Handstand / Handstandwalk practice + HOLDS Workout

    20 MIN HANDSTAND/ HANDSTAND WALK PRACTICE

    HOLDS

    3 rounds:

    25-35s chin up hold

    15-25s Dip hold (bottom position)

    25-35s Hollow hold (alaselkä ei saa irrota maasta!)

    25-35s Active hang

  • Pe 28.2.2020 Kisa penkki/kyykky Strength

    Penkki 3x3x85%

    Kyykky 4x4x70%

    Pystypunnerrus 3x5(+)x40%
    -prosentit penkkimaksimista
    -viimeisessä sarjassa max.toistot, mutta ei fail!!

    Vap.val.vatsaa väh.100 toistoa 3-4 eri liikkeellä (eri liikkeet mitä viimeksi), esim.
    -tasapainolankut 2-3x12-20
    -vatsarutistukset 2-3x15-25
    -situps jalat suorana 2-3x15-25

  • Recovery Workout

    2:45 on/0:15 off x16 (4 rounds)
    1. Row
    2. Bike
    3. Ski
    4. Walk/jog

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-4 rounds, rest as needed:

    1) 3-10 HSPU. Strict or Kip.
    2) 10-15 Banded Face-Pull video
    3) 10-20 Single Leg V-Up video

    RPE 3+ to 4

    Tailoring Options:
    HSPU on a Box

  • Warm up Workout

    60s. Row/Bike

    2 rds:
    9 Air squat
    7 Push up
    5 Ring row

    60s. Row/Bike

    2 rds:
    6 Snatch pull
    6 Muscle snatch
    6 OHS

    Mobility:
    - Lunge complex
    - Shoulder pump
    - Couch stretch
    - Pigeon stretch
    - Thoracic

    Work on:
    * Wallball / T2B / Power snatch / OHS

  • Core Armor Workout

    For quality
    3 - 4 rounds
    40 m front rack kettlebell walk
    Hang rotation 10 - 20 reps/ side
    Pallof press (front) 10 reps/ side
    Dragon flag (hold) 10 - 20 sec

  • COOL DOWN Workout

    5min Ski Erg, nose breathing only

    Shoulder Stretch on a box video

  • Sunnuntai 23.2. Workout

    Rästi

  • Ma 24.2.2020 Kisa kyykky/penkki Strength

    Kyykky 3x3x85%

    Penkki 2x5x75%

    Stoppikyykky 3x5 (45%-50%-55%)
    -2-3s stoppi

    Vap.val.yläselkää väh.100 toistoa 3-4 eri liikkeellä (huom eri liikkeet mitä viimeksi), esim.
    -t-kulmasoutu 3-4x10-20
    -leuat eri otteilla 5x5-15
    -renegade/girya row 3x10-15 / käsi