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

  • 23.1.2024 PK Workout

    Run 30 Minutes @ HR Zone 3
    Run 15 Minute @ HR Zone 4-5
    10 Minutes Recovery

  • Main site Wednesday 240117 Workout

    For time

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength /push-pull/
    Week3

    5 supersets
    4-6 Barbell strict press@mod-heavy
    10-12 Chest supported DB row@mod-heavy

    — try to increase loads slightly from previous week

    b ) Accessory strength /chest-delts/

    3 sets
    10-12 Banded low to high chest fly
    8-8 Single arm incline DB bench press@mod.

    3 sets
    10 alt. Filly press@mod.
    10-12 Forehead supported rear delt raises@light

    c ) ‘Burn out’

    6 rounds for time
    3 HR push up
    5 Push up
    7 Burpee
    time cap: 7 min

  • Incline Bench Press 2x8 Strength

    Incline Benchpress 2x8

  • Accessories Workout

    Tabata 20/10s:
    - Russian Twist

    Then

    3-5 sets:
    :45 Sandbag Bearhug Hold 60/40kg
    - Rest as needed

  • WOD, LIIT Workout

    35' Liit
    One @ Erg Bike moderate pace

    Other perform 1 Round of:
    A)
    15m Dual farm rack lunges (7.5m x2)
    3 Bar Pull-overs / 6 Knees to Bar
    8 Dual DB Power cleans

    B)
    30m Dual DB farm carry (7.5m x4)
    30"s Handstand wall hold / 30"s Hollow hold
    8 Dual DB Front squats

    Treenaaja ___________ Kuntoilija
    22.5/15kg _____________ HAP

    Variate A & B

  • Over head squat Strength

    8 min
    10 cal row
    20s. hs hold
    5 behind the neck sots press, add weight each rounds
    5 back squat jumps

    Over head squat
    5x evert 2min
    3 @ as heavy s form allows

  • PT Group TI 23.1. klo 10, 17.30 & 18.30 Workout

    TEEMA: LANTIO
    Tolppien luona
    • Istuen lähennys ja loitonnus kuminauhalla blokin yli
    • Lähentäjä seisten
    • Lonkan sisäkierto boksilla istuen
    • Vaaka kumppari polven ympäri —> kumppari ulkojalassa jalan vienti taakse ja pyöräytys eteen
    • Korokkeelta laskeutuminen kumppari polven ympärillä
    • Tolpalla kuminauhan ja kk kanssa lantiokorin liike/voima

    MAASTAVETO 3 x 10
    Tehdään 1 tunnustelusarja, jonka jälkeen 3 x 10
    Lepää sarjojen välissä n. 1min

    LIIKKUVUUS
    • Toispolviseisonnassa eri suunnat
    • Lonkan sisä- ja ulkokiero
    • Lähentäjät
    • Happy baby
    • Pakara

    Merkkaa tulokseksi maastavedon paino

  • 8.1.2024 PK Strength

    Front Squat

    6 x 3 @ 80%

  • cfeast wod no:8 Workout

    EMOM 20

    Minute 1: 3 wall walk / 3 HSPU
    Minute 2: GHD 8-12
    Minute 3: 10 db Snatch
    Minute 4: Wallball 15
    Minute 5: Rest