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

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 good mornings
    10 passthroughs

    Super set
    Deadlifts + Bench press
    E2MOM
    5 reps @ 70% of 1RM

  • Kb fun Workout

    10 rounds

    15 kb swing
    5+5 kb C&J
    5+5 kb snatch

    @24kg

  • Fikovskin treeni Workout

    Lämppä:
    3 kierrosta
    - 10 hollow rocks
    - 10 askelkyykkyä vastakkaisen käden venytyksellä
    - 8 alaspäin katsova koira josta liu’utaan kobraan niin ettei vatsa osu maahan

    Tekniikkaosio:
    - treenataan päällä- tai käsilläseisontaa

    AMRAP 6 min
    3 gobletkyykkyä + 3 burpeeta
    6 gobletkyykkyä + 6 burpeeta

    AMRAP 6 min
    3 ground-to-overhead + 3 up-and-down
    6 ground-to-overhead + 6 up-and-down

    Loppuverryyttely:
    40 walking lunge

  • Deadlift Strength

    1 x 20 reps with your stronger mixed grip
    1 x 10 reps with your weaker mixed grip
    1 x 10 reps with your weaker mice grip

    *Again add five (10 kilos if your deadlift is very strong) kilos to last weeks sets.
    Warm up again with sets of fives up to about a 70-75%.
    Remember the 10 rep sets should feel easier after the 20 rep set. So no need to add weights on those. Focus on technique. Do not use belt or straps and don't bounce the barbell. Touch and go style still is allowed.

    .

  • Metcon Workout

    • 16 Min E2MOM (ogni 2 min x 8 volte) of
    Row 15 Kcal
    BB Power Snatch (40/30Kg) 12 reps

  • Gym + hemmafit Workout

    Strict pull ups 3xMax
    Push ups 3xMax

  • E. Conditioning Workout

    On the 4:00 x 5 Rounds:
    20/15 Calorie Row
    40 Double Unders
    7 Front Squats (225/155)

  • Warmup Workout

    3 Sets - Not for Time
    5 Single Leg Good Morning/leg (light)
    15 Seated Banded Hip Abduction (1sec pause each rep at widest point)
    5 KB Windmill/arm
    *slow controlled movements with purpose to warm up and activate

  • Ski 30min with c2bike Workout

    Ski 30min (basic condition pace)
    Every 4min/starting at 0.00 c2bike-standingx20sec sprint (90%)

    -Result skierg meters

  • Total workouts of the week Workout

    Total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aer x -
    BB x 2
    Squat - 4225 kg

    Gymnastics
    MU - 60
    BMU - 15
    BFLY - 70
    BCTB - 65
    HSW - 10

    Recovery
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA. 42 kcal/FFM