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

  • 10.11.2022 Swim Workout

    Warm- up Easy Swim 200m

    Main Swim:

    1000m

    Rest 5 minutes.

    8 x 25m Fast
    Rest 1:00 Between

    Cool Down 200m

  • SKILL Workout

    EMOM 15:
    1.min 1-4 Bar MU/1-6 pull up
    2.min 30 DU, rest of time burpee
    3.min rest

  • Keskiviikko 9.11.22. Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds
    :45 bike + :45 ski erg
    5 barbell power snatches
    5+5 lunge elbow to floor strech
    5 up downs
    10 box jump overs, step down.
    - cllimb to power snatch weight and test 2-4 reps of bbjo 2 times during climbing on snatch

    Metcon
    For time
    9-6-3 reps of
    Power Snatch @70-75% of 1rm snatch
    Burpee box jump/step overs @60/75cm or masters 50/60cm
    We go one set and hard!

    rest as needed before Front squats

    Strenght
    Front Squat
    5-4-3-2-1 reps, build to heavy single for the day
    time cap 15 minutes, rest as needed bwn sets.
    Huom, tavoite n.90% of all time pr. toistovaraa 1-2 reps. n 8-12% enemmän kun viime viikon pause squat.

    Cool down
    2-3 min light cardio
    venyttelyt etu/sisäreidet ja lonkankoukistajat palautteluna 30s about kerrallaan.

  • 8.11.2022 Halting Snatch Deadlift Strength

    3 Sets of 3 @ 100 - 105 %

  • 8.11.2022 Snatc Complex Strength

    5 Sets of :

    Power Snatch + Hang Squat Snatch @ 75 - 80%

  • 9.11.2022 Strict Ring Dips Workout

    6 Sets Of 60-70% Of Unbroken Set

    • Modified same like Unbroken Set
    • Full Recovery between sets.

  • 9.11.2022 Strict Ring Dips Workout

    Complete 1 Unbroken Set For Reps

    • If you cannot complete 10+ Unbroken, modified.

  • 9.11.2022 Deadlift Strength

    4 Sets Of 2 @ 80- 85%

  • 7.11.2022 BasicWod Strength

    Back Squat

    5-5-5-5-5

    Go Every 3:00

  • Tiistai 8.11.22. Workout

    Warm Up
    3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fasrt
    Row, Ski, Air Bike
    then some overall streching and some activation things with bands if feeling like it!

    Part 1
    8 min emom
    Rowing x 40 seconds

    Part 2
    8 min emom
    Ski erg x 40 seconds

    Part 3
    8 min emom
    Air Bike x 40 seconds

    Tavoite kalorit soutuun miehet 12-15 / Naiset 10-12
    Tavoite kalorit Hiihtoon miehet 11-14 / Naiset 9-11
    Tavoite kalorit air bikeen miehet 10-13 / Naiset 8-10

    Ajatus on se että homma tuntuu reippaalta, mut jää vielä kisavara. Ota alkuun aina hyvä lähtö reippaasti ja tasaa vauhti tasaisen kovaksi!
    4 min levot EMOM harjoitteiden välissä.

    Gymnastic
    Emom 20 (5 rounds) Aika raja 40 sek aina per alkava min!
    1) Double unders x 10-20 reps + 6-12 toes to bars
    2) Double unders x 10-20 reps + 6-12 c2b
    3) Double unders 10-20 reps + 6-12 HSPU (osa voi olla tiukkoja, esim 4 shpu ja 4 khspu)
    4) rest minute

    Cool down
    3-5 min light row vastus 1-3