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

  • WOD: "Slow Chelsea" Workout

    E90s x15:
    5 pull up
    10 push up
    15 air squat

    Target: Work <60s / interval. Scale reps as needed.

  • Accessories Workout

    3 Rounds For Quality:
    10 KB 1-legged RDL L+R
    1min Forearm Plank Hold
    40m Dual DB Walking Lunges
    :30 Hollow Hold + 20 Abmat Sit Up

    • Choose weight for lunges, so you can go unbroken!!

  • Cindy parin kanssa Workout

    CINDY with a pair

    AMRAP 20

    5 PULL UP
    10 PUSH UP
    15 AIR SQUAT

    Toinen tekee kierroksen, toinen huilaa jne..

  • DB push-presses and double-unders (main site Tuesday 181023) Workout

    Complete as many rounds as possible in 7 minutes of:

    Men 50-lb. dumbbells
    Women 35-lb. dumbbells

  • BBC Weightlifting - Week 4, day 4 Workout

    RECOVERY

    45-60 minutes of zone 2 bike/row/ski/swim/run etc.

    Zone 2 heart rate zone is 60-70% of your max heart rate.
    A rough estimation of your maximum heart rate is 220 - age.

    Banded march, accumulate total of 12:00 minutes.

  • 19.6.2023 2x per WEEK TRAINING Workout

    SUPERHEAVY WEEK 12/15

    WARM UP SAMA

    SNATCH BALANCE + OHS or
    SNATCH PUSH PRESS + OHS
    4[1+1]@92-97% sn-% pal 2min

    SNATCH
    2x1@92-97% pal 2min

    LUNGE
    3[4+4]@68-77 jerk-% pal 3min

    DEAD BACK SQUAT (~90° - ~80°)
    4x1@85% *rest for 120 sec between reps

    ACCESSORY EXERCISES SAMA

  • 3x 4min ON/2min OFF Workout

    3x 4min ON/2min OFF

    400m Run
    +

    A) AMRAP in the remaining time
    6 Toes to bar
    6 OH Lunges

    B) AMRAP in the remaining time
    8 Wall Balls
    8 Sit-ups

    C) AMRAP in the remaining time
    6 KB Swings
    6 Box Jump Overs

  • BBF Accessory 270623 Workout

    4 sets
    50m KB/DB Farmers Carry (5 DL every 10m)
    15-20 Rubberband Hamstring Curls
    5 Dragon Flags

  • Treeni 3 Workout

    Warm up
    1 ROUND
    50 polven nostot paikallaan
    20 alt leg body weight RDL
    10 reverse lunge + torso rotation
    5 push up to downdog pose (strech calfs)
    5+5 bodyweight windmill

    Easy pace metcon
    5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
    kävelyä.

    10-30 min ajan
    venyttelyt/kehonhuoltoa

    Vaihtoehtoinen treeni alla ajatuksena
    samat lämmöt :
    Pyöräile kevyesti 20-30 min ajan + hölkyttele/kevyt juoksu/reipas kävely 20-30 min ajan.

    Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
    sitä metconeissa pääsee tekeen.

    JUOKSUHARJOITUS 2 / VK pohjan rakentamiseen:
    Warm Up
    2 rounds
    1:00 light jog/light run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 burpees
    20 mountain climbers
    rest 20-30 sec bwn rounds
    then
    200m light run
    200m recover walk/jog
    200m mod run + 100m fast run
    100m recover walk / jog

    RUN WOD
    5 Sets
    200m recovery jog,
    300m fast
    1 min rest

    Cool down
    5 MIN Light pace jog / fast walk
    10-15 pass throughs with stick
    20 torso rotation stick behind neck
    1+1 min pohkeiden/akillesten kevyt venytys

  • Paksun pojan paluu squat Strength

    Back squat 3x5