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

  • Core Workout

    4 Rounds:
    Sorenson hold 20sec
    20sec Rest
    GHD sit up hold 20sec
    1min Rest

    Voit käyttää lisäpainoa.

  • 20min emom: soutu / kk-tempaus Workout

    20min alkavalla minuutilla:

    • parillinen minuutti soutu (N 15cal / M 20cal)
    • pariton minuutti 10 kahvakuulatempaus (N 2x12kg / M 2x20kg)

  • WOD Workout

    1-2-3-2-1 Rope Climb
    15-12-9-12-15 Floor Press @ 40/25kg
    TC: 15 min.

  • Strength Strength

    Power snatch daily max
    Db strict press 4x10

  • 9.10.2020 Session One Workout

    In 45 minutes max calories

    Start 20 cal. add one more each

    Bike 20
    SKi 20
    Row 20

  • Narrow Grip Bench 2 Strength

    READ ALL NOTES AND FOLLOW THE GUIDELINE.

    IF POSSIBLE, PERFORM PRIOR TO CLASS.

    When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

    Week 2 workout for narrow grip bench press:
    Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.

    Take a video of the last set and put it in the google drive.

    Set 1 @ 70% x 3
    Set 2 @ 80% x 3
    Set 3 @ 90% x 3+

  • Easy aerobic 45-90min. Workout

    Run/Bike/Run/Ski

    • Ohjeistus:
    • Etene rennolla vauhdilla, matalilla sykkeillä.
    • Voit käyttää yhtä tai useampaa menopeliä.
    • esim. : 10 rds: 2min. Row / 2min. Bike / 2min. Run

  • T2B and DU`s Workout

    EMOM10
    1. 8-12 T2B
    2. 30-50 DU

    Valitse itsellesi sopiva toistomäärä niin, että jokainen sarja menee hyvällä tekniikalla UB.

  • WOD Workout

    AMRAP 15'

    12 Box Jump Overs @60/50cm

    10 Toes to Bar

    12 cal Row

  • Strength Strength

    EMOM 8': 1 rope climb
    Usa swing 4x16