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

  • Deadlift 4x5 Strength

    Deadlift 4x5

  • Accesory work Workout

    A1: Reverse farmer carry lunges 2x16@15kg dbs
    A2: SA DB Shoulder press 2x5@20kg dbs
    B1: lateral lunges 2x8@15kg db
    B2: Push ups 2xMax 20-16

  • Bench press 4x5 Strength

    Bench press 4x5 @77,5%

  • Back squat 4x5 Strength

    Back squat 4x5 @77,5%

  • C. Midline Workout

    3 Giant Sets:
    7 Renegade Rows
    Max Effort Ring L-Sit
    Rest 2 Minutes Between Sets

  • Deficit Deadlift 4x6 Strength

    20kg kiekot jalkojen alla,punaset ohuet kumpparit molemmin puolin käsipainoihin kiinnitettynä. Jälkeen ghd hip extension 3x10.

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.HSW
    - 15 m

    2.BMU
    - BMU x 15

    3.BCTB
    - Drills
    - BFLY x 35
    - BCTB x 25 (singles)

    4.Front squat
    - 5x5x62.5 kg

    5.Deadlift
    - 4x10x75 kg

    6.Strength accessory
    3 sets:
    8 strict pull up
    10 shoulder press - 27 kg

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 5 min
    1.Rowing intervals
    A. 4 rounds:
    4 min on/1 min off @ VK1 – VK2 pace
    - 2.09, 2.09, 2.09, 2.09 (162 w)
    Rest 3 min

    B. 3 rounds:
    4 min on/1 min off @ Slightly faster than first sets
    - 2.07, 2.06, 2.06 (170-174 w)
    HR 163/180
    Cool down for 5 min

    PM: 130 min
    Warm up for 15 min

    1.HSW
    - 15 m

    2.MU
    - Drills
    - MU 10x1 + 7x2
    - MU x24

    3.BCTB
    - Drills
    - BFLY x20
    - BCTB x20 (singles)

    4.Weightlifting
    Snatch + hang snatch 1+1
    Go every 90 s. x 12, start @ 60 %

  • Total workouts of the week Workout

    Total workouts of the week 11 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aer x 1 - 40 min
    BB x 2
    Squat - 3980 kg

    Gymnastics
    MU - 55
    BMU - 10
    BFLY - 80
    BCTB - 65
    HSW - 45

    Recovery
    Sleep 3/7
    Avg. 22:35
    Avg. 7 h 40 min
    EA. 42 kcal/FFM

  • Hei me soudetaan... Workout

    Rowing intervals:
    5x5min ,rest 5min btw sets
    (vedot 1-3 , jätä vähän varaa, syke anaerobiselle kynnykselle)
    (4-5 kovaa, pyri vielä niin että jälkimmäinen om kovempi eli kaikki pelisse)