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 Strength

    A: Shoulder press 5-3-1+
    B: Bench press 10x5
    C: Dips 2xMax
    D: OH triceps extensions 2set

  • Heidi's morning revenge Workout

    Lämppä:
    3 rounds: 12 ring row, 12 air squat, 12 burpees

    Strength:
    1. Bench press 4x4 +75%
    2. EMOM/10 min:
    * 5-8 strict pullups
    * 12-16 pistols

    Metcon, divide as you wish, YGIG:
    A) 80 cal run B) wall squat
    A) 80 cal ski B) turtle plank
    A) 80 cal bike B) hang
    A) 200 DU B) rest

  • Conditioning Workout

    Every 7 mins x 5 sets
    2 rope climb
    20 box jump step down
    20 push ups on box
    20 dumbell burpee 2x 22,5/15kg
    200m run
    Remaining time is rest!

  • Muscle & Power, CORE Workout

    3 rounds of:
    6+6 Banded side twists
    6+6 Pallof presses
    6+6 KB snatches
    15+15 KB side bends
    Rest

  • PT Group TI 7.5. klo 10 Workout

    LÄMMITTELY
    Hallinta/voima
    2 kierrosta - 40s.
    1. AKK - jalan vienti yli + vuorikiipeilijä
    2. Seinällä kuminauhan kanssa loitonnukset
    3. Seinällä pystypunnerrus
    4. Päinmakuulla kädet 90 asteessa - olkavarren auki- ja sisäkierto
    Liikkuvuus
    2 kierrosta, 60s.
    - Skorpioni kierrot
    - Nelinkontin käden alivienti + avaus ylös
    - Rullan päällä rangan ojennus kp kanssa
    - Rullan päällä pystypunnerrus

    TEKNIIKKA & VOIMA
    Turkkilainen ylösnousu
    3 x 3/puoli

    TABATA
    Tabata 1
    A) Hiihto tai pyörä ergo
    B) Truster kp
    Tabata 2
    A) Air squat
    B) Etuheilautus

    merkkaa treenin tulokseksi tgu paino

  • "Linna Masters 2023 laji 2 - The Fighter" Workout

    The Score is the amount of Burpee Box Step Overs

    Ages: 35–44

    2–2–3 (min) Intervals of (1:00 rest between intervals):

    12/9 Calories Echo Bike

    12 KB Goblet Squats 32/24 kg

    Max DB Burpee Box Step Overs in remaining time

    Flip box forward after every 6th rep of DB Burpee Box Step Overs

    Box height: 60/50 cm

    DB weight: 2 x 15/10 kg

    45–54

    2–2–3 (min) Intervals of (1:00 rest between intervals):

    10/7 Calories Echo Bike

    10 KB Goblet Squats 32/24 kg

    Max DB Burpee Box Step Overs in remaining time

    Flip box forward after every 6th rep of DB Burpee Box Step Overs

    Box height: 60/50 cm

    DB weight: 2 x 15/10 kg

    55+

    2–2–3 (min) Intervals of (1:00 rest between intervals):

    8/5 Calories Echo Bike

    10 KB Goblet Squats 24/16 kg

    Max Burpee Box Step Overs in remaining time

    Flip box forward after every 6th rep of Burpee Box Step Overs

    Box height: 60/50 cm

    Burpee Box Step Overs: bodyweight

  • Helkropp Workout

    A: Jump rope 8x30on/30off
    B: Ring pull ups 3set
    C1: Kb Snatch 5x2/arm
    C2: Push ups x10

  • Pull Strength

    A: Triple jump x8
    B: Power clean 5x3
    C: Deadlift 3x5
    D: Weighted pull ups 5x3
    E: Strict chin ups Supinated 1xMax
    F: SA Seated rows 2x10/arm
    G: Barbell biceps curls 1xDrop set

  • Functional BodyBuilding Workout

    A) Main Strength

    Bench press progression

    5x3@85-90% of heavy 3 from week 2 (or 5x3@heavy)

    B) Accessory Strength

    3 sets
    12-15 dumbbell chest fly@light
    max unbroken strict pull ups/chin ups/ring rows after each set

    3 sets
    10 dumbbell lateral + front raises@light
    20 banded pull aparts

    C) For quality (@empty bar)
    50 barbell curls
    *complete 10 skull crushers for breaking the set

  • Main site Tuesday 240430 Workout

    For time

    Intermediate option

    Beginner option

    ♀ 15-lb dumbbells
    ♂ 20-lb dumbbells