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

  • Warm up Workout

    5min Ski @HR60-70%

    2-3 Rounds:
    10 Scap pull up + 10sec dead hang
    10 Scap push up + 10sec push up hold
    10 Face pull
    8/8 Side plank rotations

    15min HS walk obstacle course.

  • 270221 Lauantai Workout

    "Half Cindy"
    10min AMRAP
    5 pull-up
    10 push-up
    15 squat

    5 min rest

    "Annie with a twist"
    10min AMRAP
    50 - 40 - 30 - 20 - 10
    double under
    weighted sit-up 20/14

  • "Snake Eyes" Workout

    10 Rounds For Time [30 Minute Cap]:
    10 Dumbbell Renegade Rows 22,5/15kg
    30 Double Unders
    15 Burpees

  • MU Skills Workout

    RX+
    EMOM5
    2-5 MU (UB)
    Jätä 1-2 toistoa reserviin viimeisellä minuutilla.

    RX
    Every 30-60sec x 10
    1 MU

    Scaled:
    Tee 5 hyvää toistoa ilman kelloa.

    Huom!
    Voit tehdä Bar tai Ring MU.

  • Push & Pull Workout

    2 Rounds:
    Bench press 4 (2+2) V.2
    Rest 1min
    Pull up (2+2) V.2
    Rest 1min

    Huom!
    Käytännössä tehdään neljän toiston sarjoja, mutta ne on jaettu kahteen osaan. Eli teet 2 toistoa, huilaat 30sec ja teet uudelleen kaks toistoa. Tämän jälkeen huilaat 1min, siirryt toiseen liikkeeseen ja teet saman.

  • 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.