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

  • 5/8/19 Workout

    Warm up(0:00-8:00)
    3rds
    10 jax
    10 m climbers
    10 heels to rear-2ct

    Mobility(8:00-12:00)
    1:00 min samson stretch per

    Fittrain Intervals(16)
    :30 on :30 off x4
    jingle jang
    hrpu
    rope slams
    step ups

    Finisher
    1:00 min bf stretch
    30 oblique crunch per side
    1:00 min plank

  • Three position power snatch Strength

    Power snatch; nivusilta, polven päältä ja polven alta.

  • Recovery Bike Workout

    10:00 Effort
    Mins 1+2 - Light
    Mins 3+4 - Moderate
    Mins 5+6 - Moderate/Fast
    Mins 7+8 - Moderate
    Mins 9+10 - Light

  • Aloituskurssi treeni 1 soutu Workout

    Aikaa vastaan

    300m soutu
    15-12-9
    Kyykky
    Rengassoutu
    Punnerrus
    300 m soutu

  • 6-22-15 Sprints Workout

    60m sprints - on track - rolling - 8x60m - 8.4, 8.06, 7.97, 7.84, 7.87. 7.78, 7.94, 8.00

  • OHS EMOM 4 x 4min Strength

    OHS EMOM (max. 90kg)
    4min 4toistoa 50%
    4min 3toistoa 65%
    4min 2toistoa 75%
    4min 1toisto 85%

  • Invictus September 2 2014 Strength

    105 min

    2 sets of:
    200 m row, 50 DU, 10 burpee

    A.
    Every minute, on the minute, for 10 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps > 3
    (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
    Minute 2 – Handstand Walk x 10-15 Meters > practice

    B.
    Bench Press
    *Set 1 – 5 reps @ 65% of tested 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%
    *Set 7 – 8 reps @ 80-83%
    *Set 8 – 8 reps @ 80-83%
    Rest exactly 2 minutes between sets.

    C.
    Every 5 minutes, for 25 minutes:
    Row 500 Meters
    20 Chest-to-Bar Pull-Ups > 15

    Results:
    1. 3.44, 2.07.6, 7,4,4
    2. 4.08, 2.08.2, 5,5,3,2
    3. 4.18, 2.07.8, 5,5,3,2
    4. 4.12, 2.07.1, 5,5,3,2
    5. 4.25, 2.07.7, 5,4,3,3

    D.
    500m row

    3 sets of:
    Ring dips x 6 reps
    Weighted abmat sit ups x 12 reps x 10 kg plate OH
    GHD sit ups x 15 reps

    E. HS/HSW practice for 5 min

  • SEVEN Workout

    Juhannusjumppa "Seven":
    7 kierrosta:
    7x Käsinseisontapunnerrus
    7x Thruster 40/70kg
    7x kyynärpäät polviin
    7x Maastaveto 70/110kg
    7xYleisliike
    7xHeilautus 24/32kg
    7xLeuanveto

    Merkkaa aika sekä mahdolliset skaalaukset + fiilikset!

  • Mandag 11. Januar 2016 Workout

    11.00 - 13.00 snømåking (2 timer)
    13.50 - 15.00 cardio *gåtur (ca. 1 time)

    • 15.30 - 17.30 aktivt husarbeid ca. 2 timer

  • Donderdag Workout

    "TK"
    Complete as many rounds as possible in 20 minutes of:
    8 Strict Pull-ups
    8 Box jumps, 36" box
    12 Kettlebell swings, 2 pood