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 Strength

    Deadlift 5 x 5

  • Long Interval Time Trials Workout

    Choose ONE of the following sports

    Swim (TUE): 200m TT, 150m TT, 100m TT, 50m TT, 25m TT, Recover 1:1

    Bike (TUE): 3M TT, 2M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

    Run (TUE): 1M TT, 1200m TT, 800m TT, 400m TT, 200m TT, Recover 1:1

    Row (TUE): 1500m TT, 1200m TT, 1000m TT, 750m TT, 500m TT, Recover 1:1

  • TTP Strength 24.9.2016 S5 / week 5 Strength

    120 min
    WU for 10 min
    Skill: HSW practice for 15 min

    1.Weightlifting
    Warm up
    A. Suggested clean and jerk W/U

    A. Clean (singles), build load up progressively, start @ 60% build up to 90% as follows
    A1. Go every 30 seconds for 5 total reps
    A2. Go every 45 seconds for 5 total reps
    A3. Go every 60 seconds for 5 total reps
    35 37.5 40 42.5 45 / 47.5 50 52.5 55 57.5 / 60 62.5

    B1. CFG Games 2016 #6, Squat clean pyramid

    For time:
    10 squat cleans (245 / 165 lbs), by 2:00 / 45
    8 squat cleans (265 / 180 lbs), by 4:00 / 50
    6 squat cleans (285 / 195 lbs), by 6:00 / 55
    4 squat cleans (305 / 205 lbs), by 8:00 / 62.5
    2 squat cleans (325 / 215 lbs), by 11:00 / 67.5

    Result: 10.17
    168/178

    2.Strength
    A. Front squat w/pause
    A1. Build to a heavy double (2) for the day, rest 3 – 4 minutes between sets
    A2. Back off sets – 3 x 3 @ 82.5+% A1, rest 3 minutes between sets. Start @ 82.5% of A1, add load on each set

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140

  • DE: Dips Strength

    Weighted Dips 10 x 3 @ 60% 1RM

  • Aerobic work Workout

    Aerobic work for 30 min
    Run
    139/157

    Aamulla hieronta AE 30 min

  • 5min AMRAP Workout

    5 min AMRAP
    5 Deadlifts ( 50/75kg)
    10 burpees

  • Bench 3 x 5+ Strength

    Bench Press
    work up to the weight - 2 x 5 reps
    third round, do AMRAP - record that number

  • 24 min EMOM Workout

    Every minute, on the minute, for 24 minutes:
    Minute 1 – 10 pull ups
    Minute 2 – 3 Dumbbel Manmakers (25/35lbs DBs)
    ( Manmaker = DB's on the ground, push up, right arm row, left arm row, power clean, push press)
    Minute 3 – 20 Double-Unders + 5 Thrusters (75/55 lbs)

  • Mäkijuoksut Peuramaalla Workout

    Juostaan eri pituisia mäkijuoksuja Jerikon portaiden lähellä olevassa mäessä.

  • Tireflips og andet guf med funk Workout

    Træning sammen med Funk i Fitnessworld.

    To flipper hjulet imens den sidste kører prowler push og drag, clusters og box jumps.

    3 runder - ca 30 min i alt

    Sammen med Benno