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

  • Front squat 3x10 Strength

    Ekaks nämä ja suoraan perään takakyykyt 3x14

  • Shoulder press Strength

    3 Sets: (18 min)
    Set 1: Max. unbroken Strict presses @85%
    Set 2: 80% of Max. UB Strict presses @85%
    Set 3: 70% of Max. UB Strict presses @85%

  • Saturday Accessory Workout

    Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

    Accessory Work
    4 Supersets
    6-12 Deficit push ups (20/10kg plates)
    6-12 strict chin ups
    6-12 push ups
    12 RING/Barbell rows (light/moderate)
    rest 2-3 min

    Extra
    2-3 sets of Bicep Curls and Tricep turns if got still energy to do it and feel like it makes you stronger!

  • Gymnasty Workout

    for 10 min
    1 min machine
    8 box pistols e/s
    10 shoulder taps
    10 ring row

    Every 1 min for 40 mins, alternating between:
    15/12 Machine Calories
    12 Alternating Pistols
    Handstand Walk,15m
    12 Chest-to-bar Pull-ups

  • XEBEX 20/40 Workout

    Xebex 10 rounds
    20 sec ON / 40 sec OFF
    (Cals)

  • Thursday Optional Cardio or Rest Day Workout

    Optional Swim Workout
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
    SIT UIMAHALLIIN.
    Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

    WORKOUT
    4x50m Pull, rest 30 sec bwn
    100m swim, rest 1 min
    2x 25m fast/sprint and 25m easy, rest 1 min bwn

    take a break 2-3 min and then

    2x50m Pull, rest 30 sec bwn
    200m swim, rest 1 min
    2x 50m fast/sprint and 50m easy, rest 1 min bwn

    take a break 2-3 min and then

    Jos mahdollista niin lyhyessä 25m altaassa. Sukella/ui veden alla 150-200m kasaan pätkissä. Mä menin
    about 10-20m pätkiä aina ja liuoin veden alla, käden suorana jaloilla potkien ja välissä aina "rinta veto"

    Miten meni ?

  • Muscle & Power, YV2 Strength

    Bent over row 3x15 reps

  • Conditioning Workout

    500m row
    and then 3 rnds
    7 zpress
    20 hollow rock
    7 tempo gobblet squat 3-0-X-1

    Find steady pace

    3 rounds of

    4 min of
    A)
    20 DU'S
    6 T2B
    12 DBL DB Thruster

    rest 1 min

    4 min of
    B)
    20 DU'S
    6 C2B
    12 DBL DB hang power clean

    rest 1 min

    4 min of
    C)
    20 DU'S
    6 bar mu
    12 alt. DB snatch

    rest 1 min

  • Amrap 12 Workout

    1-2-3-4-5...ww
    1-2-3-4-5...pull up
    15 alt lunges with db (1x(20/12.5kg)

  • For time Workout

    10 Plate G2OH 20/15
    Then
    20 Double KB Push Press 20/14
    10 Plate G20H
    Then
    30 Air Squat
    20 Double KB Push Press
    10 Plate G2OH
    Then
    40 Russian KB Swing 20/14
    30 Air Squat
    20 Double KB Push Press
    10 Plate G2OH
    Then
    50 Up Downs
    40 Russian KB Swing 20/14
    30 Air Squat
    20 Double KB Push Press
    10 Plate G2OH