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

  • 1RM Front Squat Strength

    Find 1RM Front Squat

  • Row intervals Workout

    Warm up:
    10min easy row @60-70%
    10/10 Perfect stretch
    10 Squat to hamstring
    10 Alt. squat sit rotation
    20 alt. 90/90 hips rotation
    10 Scap push up

    Row 2 x 10min (3min rest between sets)

    Huom!
    Ensimmäinen veto lähellä aerobista kynnystä (70-75%).
    Toinen veto hieman kovempaa 75-80% eli selkeästi anaerobisen kynnyksen alapuolella. Pitää tuntua helpolta.

    +
    Accessory WOD

  • Punttitunti, huhtikuu yläkroppa Strength

    Blokki INT 1.
    Penkkipunnerrus tangolla 3 sek stop (konsent.) 6 x 3

  • Bench Accessory 7 Strength

    Dips ( with dip bar)
    6, 5, 4, 3, 2
    - Keep feet in front of you, shoulder must come below elbow every set.
    - All reps must be strict.
    - Rest 2 min b/w sets.
    - add same weight to last week.

    After you're done with all 5 sets of dips, rest 5 min then
    Chest to bar pull up
    6, 5, 4, 3, 2
    - Visible touch on the bar, every rep.
    - All reps must be strict.
    - Rest 2 min b/w sets
    - add same weight to last week.

    In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.
    The reps are going up as follows:
    Week 8 - 6, 5, 4, 3, 3
    Week 9 - 6, 5, 4, 4, 3
    Week 10 - 6, 5, 5, 4, 3
    Week 11 - 6, 6, 5, 4, 3

    If you are using bands make sure to progress as weeks go by.
    Example:
    week 1, use a red band sets 1-3
    week 2, use a red band only 2/3 of reps in sets 1-3
    week 3, use a red band only 1/3 of reps in sets 1-3
    Week4, use a red band only for the largest set and the sets 4-5 have weight.
    Week 5 loose the band, add weight to sets 3-5
    and so on..

  • EMOM x24 Workout

    8 rounds:
    1.) Air bike 
    2.) Row
    3.) Rest

    • Go hard.
    • Try to keep same pace/cals.

  • conditioning Workout

    EMOM 12

    M1) assault bike cal
    M2) High box jump over

    Pick a rep amount and keep it trough out the emom

  • WARM-UP Workout

    5-10min Row/Airbike/Bike
    Then 2-3 rounds:
    10m Bear Crawl
    10m 4-Step Walk video
    10m Inchworm Walk
    10 Ring Row

    10 Double Banded Passthrough video and 5+5 Lying Shoulder Circles video

  • COOL DOWN Workout

    10 Kangaroo Squat (no load)

    5-10 Down Dog to Cobra video

  • Painonnosto 22.2 Strength

    Työnnön tekninen maksimi.

    Accessories:
    3-4 rnds
    8-10 OH Walking Lunge with bar and kb on bands

  • class or speed Workout

    This is in class

    4 x AMRAP3.5
    12/10 Cal Row
    15 Wall ball 9/6kg
    10 Rower over burpee
    15 KBS 24/16kg

    Rest 3.30 min between sets

    In pairs
    Second person starts 30 sec later
    and attempts to catch

    OR
    8 rounds of
    12 cal row
    30 m sled push
    1:1 rest
    mark down your times per round
    use same weight on the sled