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

  • Juoksuharjoitus 17. Workout

    45min
    - tasainen tahti
    - hyvä juoksuasento
    - syke 110-130

  • 12.06.22 Workout

    For time 35min
    3 roundes

    50 double unders
    25 cal row
    17 kbs 254kg
    13 goblet squat
    9 c & j 40kg
    5 wall walk

    Then
    For the rest of time: max meter on skierg
    Score is max rep

  • WOD 14/01/20 Workout

    Every 3 minute × 5 rounds:
    15/12 calorie Bike or Row
    10 d ball clean 40/30
    5 Thrusters 60/40

  • WOD 14/08/20 Workout

    FOR TIME OF:
    30-20-10
    PULL UP
    FRONT SQUAT 60/40 40/25

  • Muscle & Power, YV 1 Strength

    Push press 5x5 reps

  • Accessory Workout

    4 rounds of

    8 deficite push up
    (use weight if you can)
    8 snap to hollow on a roller
    8 DBL DB chest supporter row

    @AHAFA
    rest 90s b/w

  • Wednesday Warm up Workout

    Band Pull Aparts from different positions
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    Air Bike or Bike Erg Warm Up
    1:00 easy @60-70% effort
    :30 moderate @70-75%
    1:00 easy
    :30 moderate/fast @75-80%
    1:00 easy
    :30 fast @80-85%

  • Muscle & Power, AV1 Strength

    Back squat 3 RM, then 4x3 @ 90%

  • Ma 12.10.2020 masters sm: kyykky Strength

    Kyykky 5x1 (70,75,80,85,90%)

    Vatsarutistukset jalat penkillä 100 toistoa
    -nivelkulmat noin 90astetta

    Reverse side bends 5x12-20 / puoli

  • Kom igång 9 Workout

    A: E2M for 24min
    1: Amrap strict Hspu 1 Abmat
    2: Alternate strict chin/pull ups x8
    B: E2M for 12min
    1: Amrap Dips
    2: SA DB tripod rows 3x10/arm
    C: 2xAmrap OH triceps extensions
    90sec rest between sets
    Straight into
    2x Amrap biceps z-curls
    90sec rest between sets
    Straight into
    2x Amrap DB shoulder flys