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

  • Find Back squat 1rm in 30 min Strength

    It's time to max out!

    Löydä 30 minuutin aikana oma takakyykyn ykkösmaksimi. Ota itsellesi varmistaja (t) ja tee ennätykset. Muista merkitä tulos ylös sillä tulet tarvitsemaan sitä ensi syklissä.

    Huom: jos muistat aiemman tuloksen niin nakkaa se kommentteihin ;)

  • Seated box jumps Workout

    Seated box jumps
    6x3r
    Go every 60s.

    -What?
    The seated box jump is a variation of the box jump that eliminates the assistance of a countermovement.

    -How?
    Sit on a small box in front of a taller box. With as little rocking of the body as possible, jump directly from the seated position up onto the other box. Rocking can be best minimized by leaning forward as needed to feel balanced on the feet and using this as the starting position after a static hold here. The seated box jump can also be done by lifting the feet, then planting them aggressively and immediately driving up into the jump as a low-level variation of a depth jump.

    -Why?
    The seated box jump is a way to train jumping with concentric-only motion—by removing a countermovement, the assistance of elasticity is eliminated.

  • 13.11.2021 Bench Press Strength

    Bench Press

    2 x 6 x 75%
    2 x 4 x 80%
    2 x 3 x 85%

    Btw sets 5 Strict Handstand Push Ups

    Sendoff 3:30

  • Conditioning Workout

    KB D.T
    3 rounds each
    YGIG / Round

    12 Deadlift
    9 Hang power clean
    6 Shoulder to overhead

    *1round = both arms

    TC 11min

    @ 24/16kg

  • 20.10.2021 ( C & J + DU´S ) Workout

    EMOM 14

    Even : 1 x Clean & Jerk. Climbing Heavy
    Odd : 30 Double Unders

  • Wendler 5-5-5+ deadlift Strength

    Deadlift 5x65%, 5x 75%, 5+@85%
    Count the percentages from 90% of your 1 rep max

  • Tanko ylös ja kyykylle Workout

    Every 90s for 15 min, switch between A & B.

    A: 3 front squats
    B: 6 back squats.

    Barbell must be taken from ground. 60-70% of C&J max - or slightly challenging weight.

  • 15 min 3 liikettä maksimi toistot Workout

    15min
    5min max toistot askelkyykky kahvakuulan kanssa
    5min max toistot vauhtipunnerrus kahvakuulalla
    5min max cal Echo/Assault Bike

  • Load + workout time Workout

    Hejsan hoppsan!

    Nimi on Klaus ja teen Yliopiston liittyvä tehtävää Minnan kanssa.
    Miksi tehdään Session RPE?
    Session RPE tehdään jota voidaan seurata treenin luoma kuormitusta sekä tutkia sen Korrelation kisa tuuloksen. Käytä seuraavaa kaavaa:

    treeni aika (min.) * RPE = session RPE
    Esim: 120min (aika) * 5 (RPE) = 600

    Using the RPE table, describe how today’s overall load felt. Write down also how long the workout went.

    Use the following formula:

    workout time (min.) * RPE = session RPE
    e.g: 120min (time) * 5 (RPE) = 600

  • G-WOD Workout

    YGIG 3 rounds
    20 sec holds / 10 sec transition

    Support Hold
    Dip Hold
    Handstand Hold
    Hollow Hold
    Pull-Up Hold