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

  • Treeni 4 Workout

    Treeni 4
    Warm Up
    3 rounds

    1 min ski
    5+5 db sots press
    15 banded good morning
    20 shoulder taps

    Strenght
    EMOM 9 of thrusters
    min1 ) 3 rep @70%
    min2 ) 2 rep @75%
    min3) 1 rep @80% of 1rm thruster/push press

    Gymnastic
    Emom 5
    1/3 of max reps of ring or bar mu / banded bar mu (goal is 3-5 reps)
    rest 3-5 min
    Emom 5
    1/3 of max reps strict hspu (goal is 6-8 reps) (eli skaalaa niin et saisit 15-20)
    putkeen

    Metcon
    3 sets
    30/24 cal ski @moderate/fast pace
    20 front rack step back lunges @12.5-15/17.5-22.5kg's
    15m hs walk(2x7.5m) or 3 wall walks
    time target 4-5 min.
    rest 1.5-2 min bwn sets

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • WOD: Strongman EMOM Workout

    EMOM25:
    a) 8-12 deadlift @50-60% of 1rm
    b) 20-40m sandbag carry
    c) 8-12 weighted box get over (db/kb in both hands)
    d) 8-12 heavy db gtoh (30+ / 20+)
    e) rest

    Target: work 30-45s per round.

  • Painonnosto Workout

    Tempaus

  • "Fantastic 4" Workout

    4 rounds for time:
    12/10cal Row
    10 Thrusters 42/30kg
    10 Bar Over Burpees

  • Treeni 1 Workout

    Treeni 1
    Warm Up
    3 rounds
    1:00 rowing
    20 band face pulls / ban pull aparts / ring row
    12 med ball squat jump (small jump)
    12 v-ups

    Strenght
    Squat Program Week 2/ Session 2
    Back Squats
    10 and 3x8 reps @55-62-67-71%
    Front Squat 3-4x5reps @1x60 and 2-3x70%
    rest 2-3 min bwn sets
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon
    3 sets
    600/800m row @5km pacesta 1-2 sek hitaammin (vetotahti 23-25 vetoa)
    15-20 box jump, step down
    15-20 ghd sit ups
    rest 1.5 min bwn sets

    Accessory Work
    3x12/12 kb gorilla row
    3x20/20 banded donkey kicks
    3 x 1:00 Front Plank + 12-15 side plank dips R/L

    Optional extra
    Accumulate 40-60 reps of Pistol squats. Tee nämä käyttäen myös skaalauk-
    sia. esim ensin nauhan kanssa 3x8 ja sit kehonpainolla 3x8-12.
    tai tee 4x10 toistoa vaikka korokkeelle istuen ja hiljalleen koroketta mata-
    lammaksi.

  • Active rest day Workout

    for 60 minutes
    pick one
    ski, run, swim

  • 7.9.2022 Basic Strength

    Bench Press

    8-8-6-6-4-4

    between sets 6+6 one ARM DB Row

    Go every 3:30

  • 8.2.23 Workout

    AMRAP 12
    12 box jump
    8 shoulder to overhead @50/35kg
    4 burpee over bar

  • 8.2.23 Strength

    POWER CLEAN PROG

    Every 90s x9
    3x3 power clean
    3x2 power clean
    3x1 power clean

    aloita kevyellä, että pystyt lisäämään painoja viikkojen edetessä

  • V*tunkovajätkä challenge Workout

    250kb swings @24kg
    UNBROKEN