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

  • Weighted chin up 1RM Strength

    Chin up 1 RM
    Tried but missed 30 kg

  • 19.11.2022 Echo Bike Workout

    10 Rounds Calorie

    1 Minute on
    1 Minute Easy

  • Lauantai 19.11.22. Workout

    Warm Up
    2 rounds
    20m sledge push / 2x10+10m for/backwards
    10 slow push ups
    10+10 single leg rdl + press
    20 ring row

    Speed/Power
    3-4 sets
    Sledge push sprint x 20m @light weight
    rest 1 min
    Bench press for speed x 5 reps @50-60% (pause at chest) et saisi alkaa hidastua.
    rest 2 min

    Weightlifting
    Power Clean & Push Jerk
    4x2+2 reps @60-65%

    Power Snatches
    2x3reps @55-60%
    2x2reps @65%
    3x1 reps @70-75%
    rest 1.5 min bwn sets

    No TNG lifts, singles.

    Accessory Work
    2x10/10 curtsy lunge @16/24kg
    2x10/10 single arm kb bench press @16/24kg
    2x1min front plank + 15/15m suitcase carry @16/24kg
    rest as needed

  • Core tabata Workout

    20s on - 10s off x9
    a) hollow hold
    b) side plank, right
    c) side plank, left

  • Basic elements Workout

    EMOM25:
    a) 8-14 cal row
    b) 4-8 double db devil's press (22,5/15)
    c) 8-14 cal air bike
    d) 8-14 box jump (60/50)
    e) rest

    target: work ~45s per minute

  • 19.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

  • Conditioning Workout

    In teams of 2 ‘I Go U Go’
    3:00 for max Reps
    1. Burpee Box Get Over
    2. Double Under
    3. Medball Sit-Up @9/6
    4. Push-Up
    5. PGTOH @20/15
    6. Air Squat
    7. T2B
    8. Partner Assisted Handstand Hold
    9. Goblet Lunges @24/16
    10. Am Swing @24/16

  • Deadlift 3x5 Strength

    A: Clean 6x3
    B: Deadlift 3x5
    C: Dips 3set
    D: Seated Cable rows 3set

  • Bench Press juggernaut 3 nr1 Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench Press 3x7 @75%
    C: leg curls 3set
    D: Leg extensions 3set
    E1: Strict chin ups 3set
    E2; SA Kb press 3set

  • Pariravi Workout

    3rft, igyg split however:

    • 50 cal echo bike
    • 40 db hang c&j alt 25kg
    • 30 ghd sit-up
    • 20 burpee box over