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

  • 8.12.2021 Deadlift Strength

    Deadlift

    2 x 2 x 80% Deadstop

    2 x max reps 85% TnG

  • Power Lifting Workout

    Power lifting (week 3/4)

    Pääliikkeet:
    Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
    Bench press 5x6 (2 min tauko sarjojen välissä)

    Apuliikkeet:
    Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
    Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

    *Voimanostoon perustuva tunti. Neljän viikon progressio.

  • 7.12.2021 Warmup Workout

    3 rounds

    20 Single Unders
    10 Air Squat
    5 Push Ups

  • 24.11.2021 Strict Pull Ups Workout

    Strict Pull Ups

    1 set Max reps Strict Pull Ups

  • Tuesday Warm up + Metcon 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!

    Metcon
    Row, Ski, Air Bike, Row, Ski and Air bike (total 6 times through this)
    24/30 calories (fast)
    rest 1 min
    20/25 calories (faster)
    rest 1 min
    16/20 calories (fastest)
    rest 1 min
    NEXT WEEK WE HAVE TRIANGLE EVEN ITS LIGHTER WEEK OVERALL.

  • 7.12.2021 Accessory Workout

    3 sets :

    10 Weighted tempo Push Ups
    10+10 Banded Triceps extension
    20 Banded Pull Aparts

  • 7.12.2021 Workout

    For time :

    5 rounds

    50 Double Unders
    10 OHS 42,5 - 30kg

    directly into....

    1 round

    30 OHS 42,5/30kg
    100 Double Unders

    ( 8 - 12 )

  • Snatch + hang snatch Strength

    Snatch + hang snatch , 8x(1+1)x 70% concentrate on technique

  • Monday Weightlifting + Others Workout

    Weightlifting&Strenght
    Emom 15
    1 clean&jerk, build to heavy single. Start @50% of 1rm and add +2.5-5kg
    and after this if you feel like you got some more to take, take it and max out! (MAX 3 EXTRA LIFTS)

    PUT THE BEST LIFT WEIGHT TO RESULT AREA.

    Accessory Work
    2 sets
    10+10 half kneeling kb bottom up press @light weight
    12-15 hardened ring row
    rest 2-3 min

    Cool down
    2-3 min light row
    :30-45 hip flexors streching
    :30-45 adductor strech
    1 min prayer pose

  • Monday Metcon Workout

    WOD
    2 sets
    For Time:
    10 burpee box jump overs @50/60cm
    15/12 calories of bike erg
    15-25 pull ups
    15/12 calories of bike erg
    15-25 toes to bars
    15/12 calories of bike erg
    10 burpee box jump overs @50/60cm
    rest 1:1 bwn sets
    target time 6-7 minutes , cap 8 min.
    on burpees steady pace, stepping down and turning around same time.
    BERG should be mod/fast pace = 900/1100 cal/HR + is good goal
    pull ups / toes to bar done in 1-3 sets with small break bwns.
    Score is total time.