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

  • Deadlift Pull-up Ladder Workout

    12 Deadlift @100kg
    24 Pull-up
    9 Deadlift
    18 Pull-up
    6 Deadlift
    12 Pull-up
    3 Deadlift
    6 Pull-up

  • Row Workout

    4 x 30/24 Calorie Row
    Rest 60 seconds between efforts

  • Power Position Squat Clean (from boxes) 1 RM Strength

    Power Position Squat Clean (from boxes) 1 RM

  • Longer Jerry Workout

    4k run
    5k row
    4k run

    Idea to go under anaerobic threshold, basic cardio wod.

  • Swim - 1600m Workout

    1600m

  • Man Up! Workout

    Back Squats:
    5 @ 70%
    3 @ 80%
    1 @ 90%

    Metcon: 5 RFT (12 Minute Cap)
    5 Man Makers
    10 T2B

    Used 35# and finished 4 rounds in 13:50.

  • triplet of: weighted back extensions x 10, dumbell front squat x 10, :20 L sit hang Workout

    Perform 5-8 sets of the following triplet:
    weighted back extensions x 10 (Full ROM slow and steady)
    dumbbell front squat x 10
    :20 second holds of L-sit from pullup bar

  • 23.10.2017-29.10.2017 Perusryhmä -KEVYT VIIKKO- Workout

    Tämä vk on perusryhmällä kevyt/lepo eli ei ohjelmoituja treenejä. Varaa aika normaalisti WODconnectin kautta niin keksitään jotain :) Eli tarkoittaa enemmän huomion kiinnittämistä alkulämpörutiineihin, tekniikkaan ym. Muuten käy hierojalla, tee lihashuoltoa, kevyttä aerobista yms. Ma 30.10 alkaen treenit ohjelmoidaan ke 6.12 salikisat silmällä pitäen!

    Kisoista tarkempaa infoa lähempänä ajankohtaa.

  • Airborne Workout

    20min run at easy pace w/ either 10 jump squats or 10 jump tuck squats EMOM (every minute on the minute) until you complete 20min of easy running.

    Workout Details: You must complete 20 minutes of running. The run pace is performed at a low intensity/conversational intensity. Targeting a heart rate not to exceed 180 minus your age. During your 20min run, you are to perform either 10 jump squats or 10 jump tuck squats EMOM. As example, start workout, run 60sec, perform squats or jumps, run until minute 2, perform squats or jumps, repeat until you complete 20min of running.

    Jump Squats: Begin with feet slightly wider than shoulder width and hands behind head. Squat to quarter depth, explosively jump straight up, land fully on both feet with hips back and chest and head up. Focus on landing properly for each rep.

    Jump Tuck Squats: Perform same as jump squat except tuck feet under hips while feet are off the ground.

  • Tosh Workout

    CFE intervals on indoor trainer...

    3 x (0.5 mile, 1 mile, 2 mile)
    rest as long as it took to complete the interval

    0.5 mile: 1:40, 3:35, 7:21
    1 mile: 1:50, 3:36, 7:30
    2 mile: 1:55, 3:44, 7:38