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

  • Prestation Tisdag 18/7 2017 Strength

    Split jerk 5x3 @ light to moderate weight
    +
    Bench Press 8rm od today +4 deload sets @ 90%
    Strict pull ups 3xMax @30x1 tempo
    +
    3 rounds
    30m Waiter walk/each arm
    Banded triceps extensions x15
    DB rows x10-15 @ 2011
    1-2 min rest
    +
    3 rounds
    Barbell curls x10-15
    60m Gun walk
    1-2min rest

  • Prestation Fredag 7/7 Workout

    Max height box jump in 10 jumps
    +
    Front squat 3x5 @ ca 80%
    Push Press 5x3 @ ca 85%
    +
    4rounds:
    2min amrap:
    Row 300 Meters
    Amrap Burpees
    2min rest

  • Prestation Tisdag 4/7 2017 Strength

    Split jerk 5x3 @ light to moderate weight
    +
    Bench Press 8rm of today +2 deload sets @ 90%
    Strict pull ups 3xMax @30x1 tempo
    +
    3 rounds
    Single arm DB push press + 1 arm kb front rack x8-12 @30x1 tempo
    Banded triceps extensions x12-15
    DB Rows x12/each arm @20x1 tempo
    1-2min rest
    +
    3 rounds
    Barbell biceps curls x12-15
    60m gunwalk (hold a weight plate with both hands and elbows at 90 degres of flexion)
    1-2min rest

  • Perjantai 14.7 Strength

    Seated DB/KB press 3 x 12-15

  • 6/30/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(15)
    30-20-10
    ft rack lunge 65/35-*75/55
    bfsu/ghdsu

    ft squat(12)
    4x2

    Finisher
    2 min quad smash
    30 hip rotations
    60 temp tantrum

  • Supersets (CFP 06/17) Workout

    3 sets
    3 x strict press 85% & 15 face pulls

  • Power&Speed - Power Clean + Split Jerk Strength

    Power Clean + Split Jerk

    5-7 sets, no more than 80% of your 1RM

    Ohje: tee 5-7 sarjaa raaka rinnalleveto + työntö saksiin. Pidä painot maltillisina, äläkä nousu ainakaan yli 80% ykkösmaksimistasi. Skaalaa päivän kunnon mukaan.

  • 17.7.2017 Ma Perusryhmä MV Workout

    Pukkiveto 5x2 (säärestä/polven alta)
    Maastaveto tempausotteella 4x8
    Kulmasoutu 100 toistoa
    Kohautukset 100 toistoa
    Normilankku 5x1min (lisäpaino tarvittaessa selässä)

  • 12.7.2017 Ke Perusryhmä PP Workout

    Sotilaspenkki: lämmittelyt alle + omapaino x max toistot. Naiset 50% omasta painosta
    Vauhtipunnerrus 5x5
    Kapea penkki 3x12
    Face Pull 100 toistoa
    Ojentajat kuminauhalla 100 toistoa

  • SSSS Saturday Workout

    Amrap 30 mins

    10 rounds ( 5 rounds each )
    8 Wall ball
    4 Power Clean @60/40kg

    Then

    10 rounds ( 5 rounds each )
    8 burpees
    4 thurster @60/40kg

    Then

    10 rounds ( 5 rounds each )
    8 T2b
    4 squat Clean @60/40kg

    Partner A must complete both movements before Partner B starts the next round.

    If you manage to finish all 30 rounds then you start again from the beginning until time ends.

    You must use same weight/barbell for all the movements so scale the weight smart!