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

  • Getting Pushy - Day 6 - 08/06/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Test
    Today we test and see the progress so far!
    How many full reps from the toes can you now do?

    Time Under Tension
    5 x 4-6 reps of a Push-Up with 3 seconds down and 3 seconds up pace; rest 1:30-2:00 between sets.

    Needs to be VERY tough.
    Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

    Muscle Endurance
    3 rounds alternate between;
    18-25 x Dumbbell Bench Press @ moderate weight, faster reps; rest :30
    18-25 x DB Seal Row @ same weights, faster reps; rest 1:30

    Trunk
    3 rounds, alternate between;
    :20-:40 Ring FLR Hold; Rest :30
    10/side x Side Plank Rotation; Rest 1:30

    ??What??
    See or ask Ben for help!

  • Onsdag 7/6 2017 Strength

    E2m for 10minutes
    20 walking lunges AHAP
    +
    E3M for 15minutes
    Bench Press x 8, build up to 8rm
    +
    Every 90 sec: 3rounds
    1: Max set ring rows
    2: Max set push ups
    3: Isometric double kb front rack wall sit 30sec

  • Hypyt Workout

    7x3 kevennetty hyppy boksille.

  • Lenkki Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

  • smolov bench press Strength

    day 11, 6x2 @ 80%

  • Deadlift Strength

    10-10-10
    No belt, dead stop each rep. This is last week of 3x10 DL protocol.
    Rest 3-4min

  • Comp. Class: AMRAP 10 min Workout

    Hietsu Beach Battle 2016 - event

    AMRAP 10 min
    25 m run
    10 Burpees
    25 m run
    15 KB swings 24/16kg

  • Comp. Class: EMOM 5 min Workout

    EMOM 5 min,
    go every 10 s

    1 x Deadlift 100/70 kg or 60% of 1RM

    Scale weights or time as needed, no dropping the barbell

  • Maanantai 15.5 Workout

    Rowing program 3 x 2000m / 120 sec rest.

  • Row 1500 m Workout

    Row 1500 meters for time