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

  • 23.10.2019 Sali Workout

    Lämppä.

    5 kyykkyyn hyppy korkealle boksille
    10+10 Banded pull apart
    5 Valakyykky
    5 Voimatempaus
    5 raakatempaus

    Korkea Tempaus veto + tempaus polven alta

    Nousu Max.

    Kyykkyyn työntö niskasta, työntö ote

    1x80%
    1x85%
    1x90%
    1x95%
    1x100%
    1x105%
    1x110%
    1x115%

    Takakyykky
    4x75%
    4x80%
    4x85%

  • 25.10.2019 Workout

    Rowing

    On the 0:00 - 50/35 Calorie Row
    On the 4:00 - 30/24 Calorie Row
    On the 7:00 - 30/24 Calorie Row
    On the 10:00 - 15/12 Calorie Row
    On the 11:00 - 15/12 Calorie Row
    On the 12:00 - 15/12 Calorie Row

  • Peruskestävyyskurssi harjoitus 3 Workout

    Row 1000m / easy pace / 70 % bpm

    Row 800m / easy to moderate / 70-75% bpm

    Row 600m / moderate / 75% bpm

    Row 400m / moderate to fast / 75-80% bpm

    Row 200m / fast / 80-85% bpm

    Rest 2min between intervals

  • Wendler bench press 3 vko Strength

    Wender 3 kierros, 5-3-1
    5 x 75%
    3 x 85%
    1+ x 95%

  • Strength Strength

    Back Squat
    Build to a HEAVY but perfect set of 4 in 5-6 sets. Rest 2mins btw
    - Option: Moderate weight 5x5 reps

  • WEIGHTLIFTING STRENGTH Strength

    BB Power Clean + Push Jerk + Jerk
    Heavy (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) reps
    Add 2.5-5Kg on the load Heavy of 2 weeks ago.
    Riscaldati progressivamente sino al carico più alto utilizzato 2 weeks fa, aggiungi 2.5-5Kg e con
    questo carico fai 6 sets.

  • 10/22/19 Workout

    Warm up(8)
    100m run
    10 big arm circles front and back
    10 side lunge
    10 active samson
    10 active cradle
    10 reverse lunge
    10 push ups
    10 squats
    10 body builders
    10 pvc pass thru
    10 good mornings
    1:00 samson per

    Workout(16)
    E.m.o.m
    Even-5 hang cleans + 5 burpees
    Odd-5 shoulder to overhead + 5 box jumps
    95/65-challenge-135/85-adjust accordingly if going strict shoulder to overhead.

    Opt(12)
    Functional body building
    4x8
    alt db sh press
    alt hammer curls
    s/a row
    :30 plank
    use a load that allows you to complete the exercise with good form and take your time
    -5x40m shuttle
    -4x3 db or kb sumo deadlift

    Finisher
    50 crunches
    1:00 hamstring stretch

  • Peruskestävyyskurssi harjoitus 2 Workout

    3 Rounds

    5min row
    3min ski
    5min row
    3min bike

    Easy pace / bpm 70-75% / Total time 48min

  • Strength Strength

    • 3-3-3 of:
    BB Bench Press
    3RM
    90% 3RM 3-3 reps

  • Strength Strength

    • 3-3-3 of:
    BB Back Squats (0:03 pause)
    3RM
    90% 3RM 3-3 reps
    Pause @ parallel
    Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.