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

  • 17.4.2023 Overhead Squat Strength

    5 Sets :

    5 Overhead Squats

    Rest 1-2 Minutes Between sets

    • Start at 65% 1RM & Build

  • 19.4.2023 Warmup Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( each )
    30s Calf Stretch on post ( each )
    30s Banded Pass Trough

    2 Rounds :

    1:00 Echo
    10 Straight Leg Sit Ups
    5 Wallball
    5 Kip Swing

  • BikeErg Workout Workout

    BikeErg Intervals

    2 Min Easy,
    5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
    2 Min Easy
    5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
    2 Min Easy
    5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
    2 Min Easy

    3 Sets:
    10 Sec Seated Sprint at Max RPM
    10 Sec Seated Sprint at Max RPM
    10 Sec Standing Sprint on High Damper
    10 Sec Standing Sprint on High Damper
    *Rest 20 Sec Easy between reps and 2 Min Rest between sets.
    Total: 33 Min

  • 18.4.2023 BasicWod Workout

    EMOM 12

    Minute 1 : 30 Shoulder Taps
    Minute 2 : 10 Double Dumbbell Push-Press
    Minute 3 : 30 X-Jumps
    Minute 4 : 20 Sit-ups

  • 100-100-100 ja välissä voimatreeniä Workout

    Kolme laitetta ja välissä yläkropan liikkeitä

  • Hemmafit Workout

    A1: Push ups 6x11 E2M
    A2: SA Kb rows 6x8/arm
    B: DB biceps curls 1xMax
    C: SA Db Shoulder flys 1xMax

  • 3"Metrejä mittariin" Workout

    Kilpailija suorittaa jäljellä olevan ajan mahdollisimman monta metriä käsilläkävelyä.
    1m = 1 toisto

  • 2 "Löysät pois" Workout

    Kilpailija suorittaa mahdollisimman nopeasti:
    3 kierrosta

    15 Wb
    5 Devil Press

    Wb: Naiset: 6kg pallo, 2,7m target, Miehet: 9kg pallo, 3m target
    Devil Press: naiset 2x 15kg dumbbell, miehet 2x 22,5kg dumbbell

  • 1 "Ansaitut raudat" Workout

    Kilpailija suorittaa 18 minuutin aikana mahdollisimman monta kierrosta :

    32 Du
    16 Cal Row
    12 T2B
    4 Snatch

    Tempauksen painot:
    Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
    Miehet: 60-70-80-85-90-95-100-105-110-115

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Use work up method.

    Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 4 mins for 20 mins do:
    12/10 Ski Erg Calories
    9 Dumbbell Deadlifts, 22,5/15kg
    6 Dumbbell Hang Power Cleans, 22,5/15kg
    3 Dumbbell Push Press, 22,5/15kg
    Bear Crawl, 15m

    C,
    3 rounds for quality of:
    15 Weighted Sit-ups, pick load
    Side Plank, L 20 secs/R 20 secs