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

  • 5 kierrosta: BikeErg / thruster / SkiErg / thruster Workout

    5 kierrosta aikaa vastaan:

    Tarvittaessa skaalaus niin, että pystyt tekemään kaikki thrusterit UNBROKEN.

  • B. Strength Workout

    3RFQ

    5 deadlift @160kg
    10 alt front rack back lunges @100kg

  • FUNCTIONAL FITNESS FACTORY Workout

    Warm up
    4 min Rower
    10 step up each leg
    10 Box jump
    10 Shoulder dislocates
    10 OHS squats
    Posterior chain floss 2 min each side. Use the stretch starting at 1:30

    Strength Power snatch
    15 min to work on PS 135lbs

    WOD
    3 RFT
    10 PC @ 60% of your 1RM 115
    20 Weighted overhead lunges 25 plate
    10 Box jumps 24

    2 min rest
    30 Calories on rower
    30 Slam balls 25lbs

  • Teens 14-16v voima Strength

    Vala-allemeno 3 x 3, sopiva paino

  • C. Ski Erg Conditioning Workout

    5 x 500m Ski Erg
    Rest 1:30 between sets.

    3 x 350m Ski Erg
    Rest 1:00 between sets.

    5 x 100m Ski Erg
    Rest :30s between sets.

  • VKO49 Treeni 1A Strength

    EMOM10
    1 power snatch = raaka tempaus
    *Joka alkava minuutti 1 toisto
    *Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

  • Köysikiipeilydrillejä Workout

    A.
    Nopeat jalat: Aseta köysi niin että se menee leuanveto tangon yli tai roikkuu leuanveto tangosta. Hyppää tankoon niinkuin alkaisit vetämään leukaa, ja koita saada köydestä nopea jalkalukko.

    Tee 5 x 5 / niin kauan kun alkaa sujumaan

    B. Koita hypätä köyteen normaalisti ja saada jalat niin ylös kuin mahdollista. Sen jälkeen voit kiivetä köyden ylös mutta koita saada jalat niin ylös kuin voit. esim. 3 x 3

  • Deadlift / Sit-up + Squat / Bar-facing burpee Workout

    30-20-10 reps for time:
    • Deadlifts 135/95#
    • AbMat Sit-ups
    Then, 15-10-5 reps:
    • Back Squat 135/95#
    • Burpees bar-facing
    Use one barbell from the ground for both movements. Goal: 12 min.

  • TTP Strength 5.12.2016 week 3/6 Strength

    Iltapäivä: 105 min
    WU for 15 min
    Skill: MU practice for 45 min
    Progressions
    Muscle up 7 x 1 reps

    2.Strength
    A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
    A1. Back squat – 5 x 4 @ 80-85%,
    A2. Strict press – 5 x 4 @ 75-80% / 27.5 30 30 30 30
    A3. Weighted strict chin up – 4 x 12 / 10 / 8 / 6 @ AHAFA > no weight
    12 10 8 6

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • TTP Strength 1.12.2016 week 2/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 45 min
    Progressions
    Bar muscle up 10 x 1 reps! :)

    1.Weightlifting / Jyrkin ohjaus
    A. Power clean & jerk, straight from ground
    3x25 3x30 2x35 40 45 50
    B. Clean & jerk - focus in technique
    45 45 45 50 50 50

    2.Strength

    A. Deadlift – 4 x 8 @ 67.5-75%, rest 3 – 5 minutes between sets.

    B. Alternate – Progress weight from last week
    B1. Front rack walking lunge – 4 x 10/side @ AHAFA (must be able to step through) > 2 x 10/side
    35 45 kg
    B2. Weighted strict dip > behind the neck strict press
    2 x 8 x 20 kg

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140