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

  • Madrid wod @ Singular box Workout

    3 tng pc @ 80kg

    AMRAP10
    10 hpc @ 60kg
    10 ring dip (5 strict, 5 with small jump)
    4 rounds+15reps

  • 4.9.2024 Active Recovery Workout

    3 rounds @ steady pace

    5 Windmills e/side
    5-minutes Assault bike
    5/side Strict high pull
    5-minutes SkiErg
    5 e/side Poliquin step-down
    5-minutes Row
    5 Jefferson curls – KB or empty barbell

  • Conditioning Workout

    AMRAP 35 mins
    16/16 Alt. Double Dumbell reverse lunges @22,5/15kg (YGIGO)
    32 cal row (YGIGO)
    48 Double under each
    200-400-600-800-1000m… run
    (Run together)

  • Medium Strength

    A: Seated hamstring curls 3x10
    B: Leg press 1xMax
    C: Bench press 3x5
    D: Lat pull downs Supinated 3set
    E: Dips 2set
    F: Preacher Z curl 2set

  • Heavy Strength

    A: Seated hamstring curls 3set
    B: Bench press 5-3-1
    C: Pull ups 3xMax
    D: DB incline bench press 4set
    E: leg extensions 3set
    F: OH triceps extensions 3set

  • Heavy Strength

    A: Bench pres 3-3-3+
    B: pull ups 3xMax
    C: DB Incline Bench press 4set
    D; Seated hamstring curls 2set
    E: Leg extensions 2set
    F: OH Cable extensions 1xMax

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10-15 snowangel
    10+10 kb side bend
    30+30m s.a farmer carry

  • 100 x Sit-up/Jumpin lunge/Row/Wall Ball Workout

    For time:
    • 100 AbMat Sit-ups
    • 100 Jumping Lunges
    • 100 Row calories
    • 100 Wall Balls 20/14#
    Partition reps as desired. Goal: 17 min.

  • Deadlift week 13/16 Strength

    Week 13/16: Inverted Juggernaut Method
    Deadlift
    • 6 sets of 3 reps at 75% NT1RM
    • 1 set of 3+ reps at 75% NT1RM

  • Woiman avoimet ovet 8.9 Workout

    Tutustumassa Woiman uuteen saliin, kun aiempi sali lopetti toimintansa, jossa olen käynyt aiemmin. Wod connect myös uusi sovellus sen myötä.

    Treeneistä ollut hetki taukoa, mut tälläsiin tuloksiin päästiin tänään:

    Backsquat 5*3
    35, 45, 55kg

    12min amrap

    3-6-9-12-15....
    Abmat sit ups
    Kahvakuulaheilautus 12kg
    Wallball 4kg pallol

    Pääsin kierrokseen 18, mut wall ballist jäi 2 vajaaksi, eli 5+52