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

  • 14.12.2022 PK ( Vaihtoehto ) Workout

    60 - 75 Min @ HR Zone 2 - 3

    8 Minutes Any Machine
    8 - 15 CTB
    20 Pistols
    8 Minutes Any Machine
    2 - 4 RMU
    8 - 12 Strict HSPU

  • Linna raskas 2023 laji 2 Workout

    00:00-09:00
    In 9 minutes fox max repetitions:
    120 kcal row
    Max burpee pull ups in time remaining

  • BBC Weightlifting - Week 39, day 4 (viikko 5) Workout

    RECOVERY

    

45-60 minutes of zone 2 bike, row, ski, swim etc.

    Zone 2 -sykealue on 60-70% maksimisykkeestä

  • Dt in pairs Workout

    Ygig
    12 dl
    9 hang power cleans
    6 stoh

  • Backsquat 5x10 Strength

    5x10 7 3 min
    50-60%

  • EasyWOD 2.10.2023 Workout

    Voima
    E2MOM, 3rds, As super set
    8-10 Goblet squat w/ 2xKBs

    WOD
    AMRAP 20:
    With a partner:
    Max distance row
    – One partner works at a time
    switching as needed.

  • 2.10.2023 STRENGTH PROGRAM Workout

    DELOAD-MODERATE WEEK 8/9

    WARM UP sama saliohjelman kanssa

    SNATCH
    2x3@barbell, 3x1@up to 67%, rest between sets 2min

    CLEAN + JERK
    2×2[1+1]@barbell, 3[1+1]@up to 71% jerk-%, rest between sets 2min

    PUSH PRESS
    3x2@80%, pp-%, rest between sets 2min

    FRONT SQUAT
    3x3@RPE7 (could do 3 more reps), rest between sets 3min, *3@rpe7 -- target load of max ~84%

    SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    6-8 1-ARM DB PENDLAY ROW
    6-8 TRICEPS PUSH UPS

    Rest as needed

  • Speed work 13 Strength

    A1) Stop front squats 3x4x60% (3s stop)
    A2) High box jump 3x5
    A3) floor press 3x6x60%
    A4) jumping push ups 3x6
    at least 2 min rest between rounds

  • Back squat 15RM Strength

    Back squat 15RM

  • 30.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min