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

  • Deadlift (week 5.2) Strength

    3 x 50, 60, 70, 80%
    3 x 3 @85%
    - rest 1min btw sets of 85%

  • Deficit deadlift (week 5.1) Strength

    3 x 50%
    3 x 60%
    3 x 70%
    3 x 80%
    3x3x85%
    - use 25kg plates under your feet.

  • 10/25/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu/mbsu

    Metcon/Rx(16)
    50 plate jumps/*double unders
    50 lunges
    50 plate jumps/*double unders
    50 cal row/airdyne
    50 plate jumps/*double unders
    50 med ball sit-ups 16/12-*20/14

    gym goat(7)
    triple unders, du's, ttb etc.

    Finisher
    2 min hip opener
    2 min chest opener
    50 temper tantrum

  • Morning Intervals Workout

    2x

    Row 1min
    1min rest
    Assault Bike 1min
    1min rest
    Row 1min
    1min rest
    Ski Erg 1min
    1min rest
    Row 1min
    1min rest
    Sled Push 1min
    1min rest
    Row 1min
    1min rest
    Shuttle Run 1min
    1min rest
    Row 1min
    1min rest

  • Plank Workout

    3 x 90sec

    1min rest btw sets.

  • 27.11.2017 Ma Perusryhmä Kyykky Workout

    Kyykky 4x3x75%, 2x2x85% + päälle nousu helppoon "kisa-ykköseen"
    Pause-kyykky 3x3 (3s stoppi pohjassa, painot 60-70%)
    Lankkuja lisäpainoilla
    Yhden jalan maastavetoja palauttavana

  • MAXIM TOISTOJA Workout

    For max reps:

    3 Minutes of KB Farmer Carry 18/24 50 m kierros
    3 Minutes of Handstand Push-Ups or L-Seated DB Presses
    3 Minutes of Floor Bench Press 20/40 kg
    3 Minutes of Stationary Dips boxin reunalla
    3 Minutes of Push-Ups

    Merkkaa yhteistoistomäärä.

    Siirtymiset liikkeestä toiseen aina erikseen, 3 minuutin kellotukset laitetaan kootusti käyntiin.

  • Pistols & handstand walk Workout

    5RFT
    10 pistols
    8 m handstand walk

  • Pistol squat training Workout

    Pistol squat progressions

  • Yhen käen puserrus Workout

    Four sets of:

    Standing KB/DB Single-Arm Press x 8 reps each arm

    1 - 50%
    2 - 60%
    3 - 60%
    4 - 75%

    Seisaaltaan - saa dipata tai jerkata. Merkkaa painot.