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

  • Endurance WOD Workout

    8 sets alternating A and B:

    4 min on / 1 min off:
    A. 500 m row
    20 deadlifts 50/30 kg
    max sit ups

    B. 500 m ski
    50 m walking lunges
    max med ball over the shoulder 40/30 lb

  • 101021 Sunnuntai Workout

    HERO WOD

    "Rowing Michael"
    3 rounds of:
    800m row
    50 back extension
    50 sit-up

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • 8.10.2021 AMRAP 16 Workout

    AMRAP 16

    15 GHD Hip Extension
    18 TTB
    7 Kb Strusters 2 x 24 / 2 x 16kg
    12 Box Facing Burpees 24/20"

  • 8.10.2021 Deadlift Strength

    Deadlift

    3 x 2 x 80%
    4 x 1 x 90%

  • 8.10.2021 tempo back squat Strength

    Back Squat

    5 x 3, 2 Sec pause on bottom. Form & Quality first.

  • TGU 1 RM Strength

    Find:
    Turkish get up 1 RM

  • On The 0:00 / 9:00 / 18:00 Workout

    On the 0:00
    3 Rounds:
    200 Meter Run/Row/Bike
    25 Wallballs (20/14lbs)

    On the 9:00
    3 Rounds:
    200 Meter Run/Row/Bike
    20 Pull-ups

    On the 18:00
    3 Rounds:
    200 Meter Run/Row/Bike
    15 Burpees

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Deadlift
    Warm up/ build up sets as needed
    5 repetitions at 75% of Weight*
    3 repetitions at 85% of Weight*
    Max repetitions at 95% of Weight*
    *Weight based on Coach/Cadre recommendation

  • 5 min plank hold for time Workout

    Accumulate 5 min plank hold

  • Push Jerk Strength

    5 Sets of Push Jerk
    Set 1: 3 @70%
    Set 2: 3 @75%
    Set 3: 3 @75%
    Set 4: 3 @80%
    Set 5: 3 @80%
    - Rest 60-90sec btw sets