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

  • 14.3.2024 PK Strength

    Bench Press 1 RM

  • 14.3.2024 PK Strength

    Weighted Pull-Up 1RM

  • 23.6.22 painonnosto Strength

    1.) Tempaus kiekoille 4×5 kevyt/korottaen
    2.) Rinnalleveto korokkeelta/kiekoilta 4×5
    3.) 3×
    A.1) istumaan nousu lisäpainolla ×10
    A.2) Russian twist x10
    A.3) Askelkyykky kävely ×10 raskas paino

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength /Pulling progression/
    Week3

    5 sets
    RX: 8-10 Upscaled banded chinp up
    SC: 3-5 (weighted) Negative chin up

    b ) Accessory strength (arms)

    3 sets
    10 KB horn grip biceps curl@moderate
    15 Bench/Box triceps dip

    3 sets
    20-30” double DB gun hold@moderate
    10-10 DB horse kick@light

    c ) ‘Pump sesh’

    8’ Amrap w/ a Partner
    P1: Max distance pinch grip plate carry
    P2: Max plate GTOH
    — switch anytime
    — RX loads: 15/10kg and 20/15kg
    — SC loads: 10/5kg and 15/10kg

  • Erg, squats and presses Workout

    15 MIN

    • 30 sec Erg @85%
    • 1/2/3/4/5…. Squats 2x24kg kb in front rack
    • 1/2/3/4/5…. Push presses 2x24kg kb

    score is amount of reps performed - 10 sec Erg=1 rep

  • Maastaveto Strength

    Mave 3x3

  • 9.2.2024 2 x For time Workout

    2000m Row for time, every 1:30
    3, 4 or 5 Wall walks*
    Row for the remaining time
    * Choose wall walk reps so that you have about 1:00 to row each round

    Rest 8:00 before part B

    B) 1000m Row for time, every 1:00
    1 Rope climb
    Row for the remaining time

  • 10.2.2024 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/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating
    +
    2 Rounds for quality
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet
    3 – 5 Supine dowel hip snap rollover drills

  • Upper body bodybuilding Strength

    A: Bench Press pyramid 5-3-1-3-1-3-5
    B: Shoulder press 3set
    C: Pec dec 1xMax
    D: Strict pull ups 3xMax
    E: Lat pull rows 2set
    F: rope triceps push downs 1xMax

  • Päivän treeni 24.5 Workout

    KAHVAKUULA CIRCUIT
    Kolme kierrosta
    60/20 kierrosten välissä 1,5min lepo
    1. Kuulan siirto lankussa
    2. Etuheilautus käden vaihdolla
    3. Thruster
    4. Farmarikävely
    5. Maastaveto
    6. Soutu vuorokäsin