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

  • 7.4.2023 Row Marathon Workout

    For time :

    42,195 km

    Omatoiminen

    Aika-arvio 3-4 tuntia. Kannattaa aloittaa erittäin rauhallisesti. Suositeltavaa on käyttää sykemittaria ja soutaa vihreällä sykealueella valtaosa matkasta. Viimeisen 30minuutin aikana voit antaa sykkeen nousta. Mukaan kannattaa varata energia juomaa 3-5 litraa, sipsiä, energia geeliä. Aloita näiden nauttiminen tasaisesti 15-20 minuutin välein koko harjoituksen ajan.

  • BBC Weightlifting - Week 50, day 5 (viikko 16) Workout

    WARM-UP

    12-15 minutes for quality & minimum rest of:
    :45s row
    15 Air squats
    15 Banded pull aparts
    5 Muscle snatches
    5 Snatch grip behind the neck shoulder presses
    5 Overhead squats
    :20s L-sit hang from pull-up bar

    SNATCH

    Primer:

    Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

    Worksets:

    Build up to 1 rep max in 15:00 minutes

    CLEAN & JERK

    Primer:

    Build up to a heavy, but fast set of “Clean + 2 Split jerks” in 5-7 sets.

    Build up to 1 rep max in 15:00 minutes

    BONUS WORK

    CONDITIONING

    As many reps as possible in 30:00 minutes of:
    2000/1600m bike erg
    50 Broomstick lunges
    500/400m row
    50 Kettlebell swings, 16/12kg

  • Bodybuilding Workout

    4 sets:
    10 Single DB Lat Pullovers (Bench Supported)
    10 Seated Arnold Presses
    10 DB Bicep Curls
    - Rest 2min btw sets

  • Conditioning 14-12-2023 Workout

    AMRAP x 24 MINUTES
    Cal Machine of Choice
    Every 3:00 not including 0:00, complete 10 Alt. Goblet Lunges @ light + 8 Tuck Jumps

  • Squat baby, squat Workout

    EMOM21:
    a) 3-5 squat clean (ei tng) - teknisesti hyviä nostoja, max. RIR 2
    b) 3+3 - 6+6 pistol squat / pistol squat to box or band / negative pistol squats (all variations ok) / step back lunge
    c) air bike / bike erg
    - WOD: 12/9 cal, EASY: recovery-pace

    Rasittavuus: RPE 8,5

  • Torstai 14.12.23. BASIC Workout

    Warm up
    Löytyy taululta

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

    Metcon (target about 1 min 15-30s work on each round)
    3-4 rounds for both, alt time full round
    12/15 calories cardio machine @fast pace
    8-12 weighted front rack lunge walking

    Finisher
    Tabata of russian twits @5/10kg plate

  • 13.12.2023 BasicWod Strength

    Bench Press

    Five Set Of 6, Go as Heavy As Possible

    Go Every 3:00

  • 13.12.23 Perfo Workout

    5min selitys
    25min lämppä & skills,
    15min lämppä & wodinvalmistelu
    15min nopeus
    First steps and stop drills

    24/30min
    1. 40sek wb
    2. 40sek hang power cleans, try bouncing
    3. Rest
    4. 40sek hard erg
    5. 40sek STOH
    6. Rest

  • 12.12.2023 BasicWod Workout

    For time :

    Row 750/700m
    20 Deadlift 60/40kg
    20 Jumps Over Barbell
    10 Deadlift 60/40kg
    10 Jumps Over Barbell

  • 12.12.2023 BasicWod Strength

    Deadlift

    3-3-3-3-3 DeadStop
    5-5-5-5-5 TnG

    Go Every 2:00