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

  • Team Widgren Workout

    4 rounds, 45s. Work 15s. Pause
    A
    1. Erco
    2. Askelkyykky (12kg kuulat)
    3. Rinnalleveto
    4. Istumaan nousu
    B
    1. Erco
    2. Maastaveto
    3. Wallball
    4. Lankutus

    Ensin A. 4 kierrosta ja sitten B. 4 kierrosta
    Yhteensä 32 min töitä

  • Back squat Strength

    3x80%
    2x85%
    1x90%
    1x95%

  • FUNCTIONAL Bodybuilding Workout

    Upper body push-pull day

    A) Barbell bench press - 4x8
    - Build up in 3-4 sets, then complete the 4x8 with the same weight
    - Go heavy! (RPE 8-9)

    B) 3 sets
    barbell bent over row with rope x 8-10 reps
    double dumbbell shoulder press x 8-10 reps
    kettlebell upright row x 10-12 reps

    C) 2 sets
    single arm dumbbell preacher curl x 10-15 reps
    single arm dumbbell tricep kick back x 10-15 reps

  • 20 minutes on the rower Workout

    10 Rounds

    • 1:40 Row
    • 20 sec break

    Round 6 is a total break

    Set your pace for around your 2k pace and go for a specific amount of meters each round. Push yourself, especially in the later rounds, to get to the same score each time

    Score is the meters in the lowest round

  • ”Kolme varttia” tai ”45” Workout

    3 rounds for time, every round 15min TC

    1. Round:
      5 burpee
      10 box jump
      X15

    2. Round:
      5 T2B
      10 KB swings
      X15

    3. Round:
      5 DB snatches
      10 jumping lunges
      X15

  • Conditioning Workout

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x3min Monostructural Work (moderate/hard)
    - Every 3min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    10-15min Cooldown

  • Mobility 30 Workout

    Mobility 30min
    Lower body

  • 27.7.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)
    +
    2 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating

  • 14.10.24 Workout

    EMOMx15
    A) 10 power snatch @35kg + 5 bar facing burpee
    B) 10 thruster @35kg + 10 t2b
    C) rest

  • Shoulder press 5x3 Strength

    Nousevilla painoilla