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

  • Accessory Work Workout

    1) 10+10 Banded Hamstring Curl
    2) 5+5 Weighted Box Step-Up
    3) 10-25 GHD Sit-Up
    4) 10-20 Parallette Push-Up

    AHAFA, Scale if needed. Go by feel.

  • LONG ENDURANCE Workout

    E3MOM x30- 36min (5-6rounds)

    1) round of DT + remaining time bike

    2) 30-75 DU, 1-2 rope climb + remaining time bike

    Not too fast, target ave PK2 / ~2min bike each set

  • Perjantai 8.12.23. FN Workout

    Kevennä tällä viikolla harjoittelussa kuormissa ja intensiteetissä jos olet huhkinut viime viikot! Jos et, voit ottaa kovempaa.
    Warm Up
    2 rounds
    1.5 min cardio
    15 ring row
    10+10 single arm press
    15-20 gute bridges
    :30 Hollow Hold

    Strenght
    Strict Press with barbell, 1xkb/db on both sides 5-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
    kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
    rest 1.5-2.5 min
    Barbell Hip Thrust with pause at top 3x10 reps
    rest 1.5-2.5 min

    Metcon
    3 sets for quality, alt time with partner
    1 min cardio machine of your choise @moderate pace
    10 deadlifts @40-45% of 1rm
    8-12 kipping hspu / strict hspu
    alt time with partner full set

  • Pe 8.12.2023 perus: maastaveto Strength

    Maastaveto 3x70%, 2x77,5%, 1x85%

    Jalan loitonnus 3x20
    -kumpparilla

    Linkkarit 5x10

    Yhden käden kulmasoutu 3x15 / käsi

  • WOD 07/12/23 Workout

  • Tiistai 5.12.23. BASIC Workout

    Warm Up

    Löytyy taululta

    Strenght (15-20 mins)
    Push press 5-5-3-3-3 reps
    Build up to a heavy set of 3 for the day in a total of 5 sets.

    Metcon
    3 rounds
    3 min on / 1 min off
    3 power cleans @35/50kg (moderate weight)
    6 push ups
    9 air squats

  • Skill & Conditioning Workout

    EMOM 10 (5 rounds):
    1: 30 DU
    2: 20sec HS-hold

    Rest 3:00

    EMOM 10 (5 rounds):
    1: 10/8cal AB
    2: 5-10 Pull-ups

    Rest 3:00

    EMOM 10 (5 rounds):
    1: 12/10cal Ski
    2: 5 High Box Jump Overs 80/60cm

    Rest 3:00

    EMOM 10 (5 rounds):
    1: 8 Burpee Line Hops
    2: 5-10 T2B

  • EMOM x 32-40 Workout

    EMOM x32- 40
    1) bike
    2) 6 power clean&jerk @60/40kg
    3) bike
    4) round of cindy

    pk2-vk1, not too fast / easy pace bike

  • Power clean & jerk Strength

    7x 2 power clean + 2 jerk (build 70-80%)

  • Torstai 30.11.23. BASIC Workout

    Warm Up

    Löytyy taululta

    Strenght (15-20mins)
    Squat Clean 3-3-3-3-3 reps
    Build up to a heavy set of 3 for the day in a total of 5 sets.

    Metcon
    With Partner
    Buy In 60/80 calories of row or 50/70 cal air bike/ski
    then
    60 goblet squats
    60 kb swings
    40-60 burpees
    then
    Buy Out 60/80 calories of row or 50/70 cal air bike/ski
    you go I go!
    Time cap 20 minutes.