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

  • FUNCTIONAL 9.10.2021 Workout

    3 rounds:
    15 KB deadlift
    10m KB front rack walking lunges
    -rest 1-2 min between rounds-

    3 rounds:
    6+6 box step down
    12 hanging knee/ leg raises
    -rest 1-2 min between rounds-

  • 8.10.2021 Warm Up Workout

    14 min

    15 KB Swing
    10 Air Squat
    15 Banded Good Morning
    7 Gobblet Squat
    :30 Hang On pull up Bar
    300/250m Row

  • Cookies and Cream Shake Workout

    10 rounds

    8 bench press 60/50kg 50% 1RM
    12m walking lunges 20/10kg
    14/10 cal standing bike

    1:1 rest

  • 50-40-30-20-10cal Assault bike Workout

    • Rest the same as your work

  • Bench press 3x5 Strength

    A: Bench press 3x5
    B: 3 rounds
    30sec all out bike
    3min rest
    1min amrap Burpees
    3min rest

  • Kroppskontroll Workout

    A: 10min emom
    3x plyometric push up variations
    B: 10min Amrap: HSPU
    C: 20min emom
    Odd: 15cal Row
    Even: 6 ttb

  • Helkroppsstyrka Workout

    A1: Bulgarian split squat 3x8
    A2: Lat pull downs 3x5
    B: Clean pull 2-2-2-2-2

  • Front Squat Strength

    Front Squat
    Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell front squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Front Squat
    Warm up/ build up sets as needed
    5 repetitions at 75% of Weight*
    3 repetitions at 85% of Weight*
    Max repetitions at 95% of Weight*
    *Weight based on Coach/Cadre recommendation

    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • Päivän treeni 8.10 Workout

    30 min - Ylävartalo
    Flow 1:30 / liike
    • Mato
    • Rintakehän avaus - pyöristys - jousiampuja
    • Seinällä käsien vienti ylös
    • Lapsen lepoasento - lehmä - kissa
    • Alivienti - avaus oik.
    • Alivienti - avaus vas.
    • Kyljellä > kädellä puoliympyrä oik.
    • Kyljellä > kädellä puoliympyrä vas.

    Staattiset venytykset 2:00/liike/puoli
    • Puppy pose
    • Ylävartalon kierto konttausasennossa oik.
    • Ylävartalon kierto konttausasennossa vas.
    • Lapsen lepoasento oik.
    • Lapsen lepoasento vas.
    • Rintarangan kierto

    30 min - Alavartalo
    Flow 1:30 / liike
    • Kyykky - takaketju
    • Pohkeen venytys - jännitys oik.
    • Pohkeen venytys - jännitys vas.
    • Eteentaivutus - ylävartalon kierto
    • Syväkyykky > polvien avaus
    • Lisko oik.
    • Lisko vas.
    • Jalan kierrot oik./vas.

    Staattiset venytykset 2:00/liike/puoli
    • Oikean jalan kierto
    • Vasemman jalan kierto
    • Etureisi oik.
    • Etureisi vas.
    • Takareisi kumpparilla oik.
    • Takareisi kumpparilla vas.

  • Arsin kevyt reeni Workout

    Amrap30
    Bike erg
    Every 5min: 15 bicep curl, 15 shoulder press, 20 v-ups. (with barbell)