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

  • Extra Credit 04-10-2022 Workout

    Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.
    +
    15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

  • Barbell Conditioning Workout

    Every 2min for 12mins (6 rounds):
    5 Hang Power Cleans 60/42kg
    10 V-ups
    15 Air Squats

  • Thursday 6th August 2020 Workout

    WOD

    20 min AMRAP

    Max rep strict pull ups

    Every break perform

    5 single arm DB/KB deadlift each arm

    5 single arm DB/KB front squat

    At home

    Max rep bent over rows

    Use weight that you can achieve around 10 reps

  • Wednesday 21st October 2015 Workout

    WOD

    AMRAP 30in with a partner:

    30 double unders
    15 pull-ups
    15 press-ups
    100m sprint

  • 5 Rounds Workout

    5 Rounds
    40s work/20s rest
    single arm KB swing alt.
    t-plank
    sit up
    OHS/Front squat (15/20kg)
    burpee

  • Conditioning Workout

    5 rounds for time:
    15/12cal Row
    4 Wall Walks
    15/12cal Ski
    8 Burpees
    12/10cal AB
    12 Box Jump Overs 60/50cm

  • Ke 28.9.2022 perus: penkki Strength

    Facepulls 3x20

    Vipunostot taakse 3x10

    Penkki 5x3 (70-72,5-75-77,5-80%)

    Penkki käsipainoilla 3x5-8
    -ala-asennossa 2 stoppi kunnon venytyksellä

    Pystysoutu tangolla 5x15

  • 30.9.2022 Workout

    HEAVY WEEK 4/8

    WARM UP kesto yht. n.15min

    1-2 rounds

    5+5 HALF KNEELING HAND OPEN BOOK with THORACIC ROTATION kylki seinässä kiinni saman puolen polvi on lattiassa, nosta suorat kädet silmien eteen hartiakorkeudelle, kierrä ulkokäsi edestä sivulle taakse rintaranka kiertyy mukana, palauta, kierrä seinän puoleinen suorakäsi läheltä seinää taaksepäin ja takaisin

    20 SEC HOLD KOPENHAGEN PLANK, BW/+WEIGHT alajalka koukussa jonka päälle tarvittaessa kuormaa

    3+3 1-LEG INCWORM with PUSH UP triceps push up

    5+5 COSSACK SQUAT

    --

    2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    3 HIP M ST SN slowly & OHS 3s pause sq pos.

    3 HIP SN BAL slowly & on the toes & 3s pause sq pos.

    3 HIP SN BAL on the toes & 3s pause sq pos.

    2x3 BOUNCE & HIP SN

    3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & SN

    3 SN PULL to PWR pos. + 3 REVERSE SN PULL

    3 SN + 3 PWR SN

    MUSCLE STANDING SNATCH + OHS + SNATCH BALANCE + SNATCH DROP + HIP SNATCH *M ST SN no hip contact
    1+1+1+1+2@up to 55% sn-% pal 1min

    BLOCKS SNATCH *blocks the above knee high
    3@up to 60%, 2x2@70%, 2@75%, 2@80%, 3x2@85%, 1@90% pal 2min

    --

    BLOCK SNATCH HIGH PULL *blocks the above knee high, full foot
    3x3@50%, 3x3@60% pal 2min

    CLEAN + SPLIT JERK
    3[2+2]@BB, 2+2@up to 50%, 2+2@60% jerk-% pal 1-2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 1-LEG RDL w/ PELVIC ROTATION, DB kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

    8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB kulmasoutu heti perään, tuki etumaisen jalan reidestä

    8+8 SIDE SQUAT, BB/+WEIGHT

  • NBT Marikan kisapreppi 😅😅 Workout

    1min on 1min off 3 rounds each
    2min Rest between sets

    10 T2B + MR BMU/C2B
    10 pistols + MR DU’s
    10 WB + Mr hspu
    10 dB hspu + hs walk
    10 BOB + thruster

  • Pull-ups & C2B Workout

    5 sets of:
    7-12 Strict Pull-ups
    Or
    5-10 Strict / Kipping C2B
    - Rest 2-3min btw sets
    - Score total reps