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 jerk Strength

    7 x 7

  • Back squat Strength

    7 x 5

  • front squat Strength

    FS 2x10 70% from 1rm

  • 6.6.2023 Gut Reaction Workout

    5 Rounds x AMRAP 3

    24 GHDSU
    15 Deadlift 85/62,5kg
    Max Calorie Echo Bike

    Rest 3 minutes between rounds.

    • Athletes should aim to push the pace on the GHDSU today.

    • Aim to hold on to the bar for unbroken sets or plan for 1 quick break each round.

    • Ramp up to pace on the bike each round. Make it your goal to stay within 5 cals of your initial score every round.

  • Gymnastics + Easy pace work Workout

    E4MOM x 3-4 rounds:

    1) 5-15 pull up + remaining time bike
    2) 5-15 push up + remaining time ski
    3) 10-20 wallball + remaining bike
    4) 10-20m hs walk + remaining time ski Scalded 3-5 wall walk

    Tavoite kerryttää Gymnastics volyymia matalilla tehoilla ja kevyesti kuormitettuna, skaalaa liikkeet ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.

  • "King Kettlebell" Workout

    5 rounds

    15 KB swings @32
    10 lunges
    15 cal assault bike
    10 push-ups
    15 sit-ups
    10 KB sumo deadlift highpulls @32

  • 6.6.2023 Warmup Workout

    3 rounds

    1:00 Row
    0:30 Free Handstand Hold
    10 Romanian Deadlift
    5 Kip Swing
    3 TTB

  • Päivän treeni 6.6.23 Workout

    LÄMMITTELY
    Tekniikkatikkaat

    2 kierrosta, n. 60s./liike
    - Askelkyykkykävely kierrolla
    - Goblet squat
    - Boksilla rintakehän avaus

    ASKELKYYKKY
    Paino edessä, joko tangolla tai kk/kp
    3 x 12-16
    lepo n. 90s.

    LANTIONSEUDUN AKTIIVINEN HUOLTO
    Circuit 45s./15s.
    1. Lantionnosto oik.
    2. Lantionnosto vas.
    3. Lähentäjän venytys oik.
    4. Lähentäjän venytys vas.
    5. Kylkilankku + lonkan loitonnus oik.
    6. Kylkilankku + lonkan loitonnus vas.

  • 20 min bike Workout

    as many meters as possible

  • EMOM6 Workout

    -12 toes to bar