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

  • EASYWOD 26112019 Strength

    -ilmakyykky
    -takakyykky, 3 x 5 takakyykkyä
    -raaka rinnallevetotekniikka

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 15 min

    1.Rowing intervals
    14x1 min/45 s. @ 2:02-1:56/500 m pace
    Times: 2.01.9, 2.01.9, 2.00.9, 2.00.9, 2.00, 2.00, 1.59, 1.58.5, 1.57.6, 1.57.6, 1.56.2, 1.55.3, 1.53.6, 1.50.7
    HR 164/184

    Cool down for 10 min

    PM: 160 min
    Warm up + COS 25 min

    1.BCTB
    - Bfly x25
    - Box 2x8
    - BCTB 10x1
    - BCTB+bfly 10x1+1
    - KS+BCTB 3x4

    2.Strict HSPU strength
    A. Strict HSPU 3 x Max effort
    - Abmat + 5 kg plate under it
    - 3 3 2

    B. Box pike HSPU 5 x Max effort
    - 20" 8 5 6
    - 24" 5 5

    C. DB Z-press 3x8-10
    - 3x10x25 lbs

    3.Back squat
    A. 8 RM

    B. 3x8 @ 90% of max

    4.Accessory
    A. Reverse hyper 3x20
    - 30 20 20 kg

    B. 3 sets:
    5+5 90-90 Hip rotations
    10+10 Banded monster walk
    5+5 World's greatest stretch

  • Bänkpress 10x5 Strength

    Benchpress 10x5@60% amrap sista setet

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 8

    Strength & conditioning
    Metcon x 3
    Aer x 2 - 100 min
    BB x 1
    Squat - 3815 kg

    Gymnastics
    MU - 70
    BMU - 20
    BFLY - 85
    BCTB - 80
    HSW - 40 m

    Recovery
    Sleep 5/7
    Avg. 22:40
    Avg. 8 h 00 min
    EA 39 kcal/FFM

  • Strength 25.11.2019 Strength

    A. Strict press – 4 x 6/6/6/5 @ 75-82% (1-2 RIR on each set), rest 3-4 minutes between sets

  • Tabata DU Workout

    20:10x8

  • Ninjat 14-16v WOD Workout

    Joka alkava min x 5

    1. min 7 high box jump, stop at squat on the top of the box
    2. min 3 power clean 80 %
    3. min 5 HSPU

  • EASYWOD 25112019 Strength

    -Pystypunnerrustekniikka (shoulder press)

    -Vauhtipunnerrustekniikka (push press) / 3 x 5

  • Back squat 10x5 Strength

    E75S
    Back squat 10x5 sista setet amrap

  • COOL DOWN Workout

    5min Row/Airbike with nose breathing only
    3-6 reps of Thoracic Flow 2.0 video