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

  • Push press Strength

    Push press 5 x 3

    Finisher:
    3 x 10-12 Arnold's press

  • IAMCHALLENGE 2023 - MEN - #20 Workout

    Shoulder/Arms
    Warm up - 3 Sets (light dumbbells)
    12 Front Raise
    12 Lateral Raise
    12 Rear Delt Raise
    12 Shoulder Press

    Superset1 - 4 Sets
    A1 Shoulder Press - 10,8,6,4,2 (Find heavy 2 reps)
    A2 Lateral Raises - 10 (same weight)

    Superset2 - 4 Sets
    B1 Seated Dumbbell Press - 10
    B2 Rear Delt Raises - 10

    Superset3 - 4 Sets
    C1 French Barbell Biceps Curls - 12
    C2 Skull Crusher - 12

    FINISHER
    50 Strict Pullups
    *every time you break 10 Shoulder press with barbell
    (50 húzódzkodás erőből, minden alkalommal amikor lejössz, üres rúddal 10 fej fölé nyomás erőből. FEEL THE PUMP)

  • IAMCHALLENGE 2023 - MEN - #22 Workout

    Chest/Back

    Warm up - 10 minutes
    20 scap pushups
    20 scap pull downs
    5 inchworm with pushups

    Amrap 5’
    15 Cal Row/Bike
    15 Pushups
    -3:00 rest-

    For Time - 10 sets
    10 Dumbbell Bench Press 2x20kg
    10 Pullups (kipping, strict)
    -3:00 rest-

    Amrap 5'
    15 Cal Row/Bike
    15 Pushups
    -3:00 rest-

    For Time - 10 Sets
    10 Shoulder Press (empty barbell or minimal weight)
    10 Bent Over Row (same weight)
    -3:00 rest-

    Amrap 5’
    15 Cal Row/Bike
    15 Pushups

  • 2.2.2023 Swim Workout

    Warm-up:

    50 - 100m Easy

    Main Swim:

    2 x 500m Swim

    Rest 6:00 Between

    4 x 50m Fast

    Rest 1:00

    Between

    Cool Down 50-100m

  • 4.2.2023 Workout

    EILINEN

    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

  • Overhead Squat Method Antikainen wk2 Strength

    OHS 4x6x70%

  • Push press Strength

    6x3 push press

  • Weightlifting Workout

    A:
    Skill Primer
    Dip Muscle Snatch, BTN Strict Press & Drop Snatch
    (5-8 sets x 2+2+2)

    B:

    Tempo Snatch Deadlift & Hang Snatch
    (8 sets x 1+2 / 60%-70%)

    *0:05 from floor to hips

  • BikeErg workout Workout

    Warm Up
    Bike
    5:00 easy
    :30 moderate
    :30 easy
    :30 moderate/fast
    :30 easy
    :30 Sprint

    BikeErg Interval
    2 Min Easy
    10 Min Hard (95 RPM)
    4 Min Easy Recovery “Spin”
    10 Min Hard (95 RPM)
    2 Min Easy Recovery “Spin”

    -Rest 2 Min-

    4x 2 Min Hardest (105+ RPM)
    2 Min Easy

  • 29.1.2023 CLEAN & JERK Strength

    Pohjois-Savon piirinmestaruuskilpailut, Varkaus