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

  • Gymnastic strength Workout

    • 1 Set of:
    GHD Hip Exstension with bumper 20/10Kg max reps
    1:00 rest
    1 Set of:
    GHD Hip Exstension with bumper 20/10Kg 50% max reps
    1:00 rest
    1 Set of:
    GHD Hip Exstension with bumper 20/10Kg 50% max reps

  • Tisdag 21/5 2019 Strength

    A: 5rm back squat in 15-20min

    B: 12 min emom
    1: waiter walk 20m hö
    2: Isometric Copenhagen adduktor exercise x20-30sek hö
    3: waiter walk 20m vä
    4: Isometric Copenhagen adduktor exercise x20-30sek vä

  • 20.5.2019 Etukyykky Workout

    Etukyykky 6x2@80%

    Raakarive puolesta reidestä + raakatyöntö (pukit)

    6 x (2+1)@75-85% (raty)

    Te otteella Mave, ilman loppuojennusta

    3x3@100%

  • 21.5.2019 Workout

    "Elizabeth"

    21-5-9

    Clean 60/42,5kg
    Ring Dip

  • Back squat Strength

    On the 2:00 x 6 Sets:

    On the 0:00... 3 Reps @ 75%
    On the 2:00... 1 Rep @ 85%
    On the 4:00... 3 Reps @ 78%
    On the 6:00... 1 Rep @ 88%
    On the 8:00... 3 Reps @ 81%
    On the 10:00... 1 Rep @ 91%

  • Fredag 17/5 2019 Workout

    A: E2M for 12min
    1: Back squat x5 @3030
    2: Strict pull ups xMax unbroken reps

    B: Tabata
    1: Push ups
    2: Situps
    3: Squats
    Alternate exercise for a total of 24 rounds of tabata(20sec on/10sec off)

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 1000 m @ max effort
    1:2 rest each interval

  • Ninjat 14-16v WOD Workout

    3 x

    1 K run
    1 K row

  • Ninjat 14-16v Voima Strength

    Etukyykky

    4 RM

  • Metcon Workout

    • 15 Min AMRAP of:
    KB American Swing (24/16Kg) 21 reps
    MB Wall Ball (9/6Kg) 15 reps
    Ring Muscle Ups 9/7 reps