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

  • 240521 Maanantai B Workout

    3 rounds
    1min double under
    1min narrow squat
    30-60s wall squat hold
    1min rest

  • Strength Workout

    1a) Legless Rope Climb / Rope Climb: 4 x 1-2. Rest 45s.
    1b) Strict HSPU or Pike Push-Up: 4 x 5-10. Rest 45s.
    1c) L-Sit / Tuck Hold: 4 x 10-20s. Rest 45s.

    This work is for QUALITY, scale accordingly.

  • Morning Intervals Workout

    3x 2min ON/2min OFF at each

    A) 5 Devils Presses + Max Cal SkiErg
    B) 6 Burpee Box Jump Overs + Max Cal Row
    C) 15 Wall Balls + Max Cal Row

  • 23.5.2021 Deload Workout

    Outdoor activity 60 - 90 minutes.

  • 11.5.2021 Juoksu Workout

    Juoksu n. 45 minuuttia.

    • 15 min verryttely.

    3x60m spurtteja. Kävely palautus

    2x5 min reipasta juoksua, 3 min. palautus välissä

    • 10min loppuverryttely.

  • "SCREWBALL" Workout

    AMRAP 20:
    50 Wall Balls 9/6kg
    40 Box Jumps
    40/30 Cal Row /30/24 Calorie Assault Bike/ 400m Run
    20 Toes to Bar
    10 Bar Muscle-ups

    MU options:
    C2b
    Pull-ups
    Banded C2b/ P-U

  • 19.5.2021 Workout

    LÄMMÖT kesto 20 min
    HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

    2 rounds:
    10m Walking Lunge With Rotation + OH, (suorat kädet) lintti
    10 Goblet Squat, lintti
    2 Side Plank + Plank + Side Plank + Reverse Plank
    20+20 Chinese Side Bends (nosta kuormaa kylkeä pitkin kohti kainaloa, vuorokäsin)
    8 + 8 One Leg Glute Bridge Pumping (tunne pakarassa, kantap. lähellä pakaraa)

    --

    1-2 rounds: Clean (Cl) Grip
    3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
    3 x [Power Cl Pause Below Knee + Power Cl Pause Above Knee + Power Clean]
    3 x [Muscle Cl + Cl Pull (trap.) + Cl Panda Pull + Clean]
    3 x [Cl High Pull And Power Catch + Ninja Cl]
    3 x [Hip Dip Power Cl + Hip Dip Cl]

    GOOD MORNING + BACKSQUAT + SQUAT JERK samaan vauhtiin, teline
    (GoodM. selän kulma sama, kun tanko rivessä polven kohdalla)
    3x1[1+1+2]@nousu 55% ty-% pal 2min

    --

    CLEAN + DIP & DRIVE + SPLIT JERK
    1x2[2+2+1]@55%, [1+2+1]@60%, [1+1+2]@65%, [1+2+1]@70%, [1+1+2]@70-75%

    --

    CLEAN + SPLIT JERK
    [1+1]@80-85%, [1+1]@85-90%, [1+1]@90-95% ty-% pal 2min

    SUMO SQUAT JUMP 3x6-10@kb/db pal 2min

    FRONT SQUAT pohjassa tupla pomppu
    3@55%, 3@65%, 2x3@70% pal 2min

    SNATCH PULL + SNATCH PULL 5cm irti lattiasta tasapaino päkiöille
    2x1[1+2]@85%, 3x1[1+2]@95%, te-% pal 2min

    OHEISHARJOITTEET 2-3 kierrosta
    10-15 WEIGHTED HIP THRUST, yläselkä korokeella
    6-10 FEED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS (hitaasti alas)
    40 RUSSIAN TWIST, DB/KB/PL

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s liike/puoli, TEE KOTONA!

  • Extra Credit 21-05-2021 Workout

    Kettlebell Glute Bridge Crush Press: Accumulate max reps in 3:00
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 21.5.2021 Workout

    4 RFT. Work / Rest 1:1

    Bike 21/16 Cal
    10 Box over Burpees 30/24"
    5 Squat Snatch 60/42,5kg (Teens 50/35kg)

  • Thursday 20th May 2021 Workout

    Strength

    5 sets of

    2 Hang clean pull + 1 hang clean
    (aim to increase weight from last session)

    Workout

    5 rounds

    50M sandbag carry
    into
    100m run
    (run to 200m mark then walk back to start next round)