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

  • Nanorosso 13.01.21 B Workout

    Ladder 7'
    3 6 9 12 15 18 21......
    Wall ball ub
    Wall ball da 12kg target 2.5m

  • Aerobic work Workout

    80 min
    Easy bike
    26 km
    20 km/h
    HR 107/135

  • Strength + aerobic work Strength

    AM: 125 min

    1.Warm up
    A. EMOM25:
    Min. 1-3: AB
    Min. 4: 5 strict pull up + 5 push up + 10 air squat
    Min 5: 15 KBS

    B. Movement prep

    2.Front squat
    A. Pause front squat
    Build to heavy single

    B. 3x1 @ 90-95 % of max

    3.Segmented Snatch deadlift
    4x5 @ 90-95% of Snatch max
    - 4x5x52.5 kg

    4.Strength accessory
    A. 4 supersets:
    5+5+5 Bicep curls
    10 s. Bicep curl hold at parallel
    - 7 8 8 7 kg

    B. 3 sets:
    8+8 single arm DB row - 15 15 15 kg
    12 low cable pulley - 35 35 40 kg

    C. DB Lateral raises 4x20
    - Rest 90 s. between sets
    - 2 2 2 3 kg

    D. 2 sets:
    12 scap pull ups
    12 scap push ups
    12 LYTP

    E. EMOM7: abs

    PM: 45 min
    3 min run / 1 min walk
    7 km, 6.27 min/km
    HR 129/153

  • 190621 Lauantai Workout

    5 rounds for reps
    1min double under
    1min sit-up
    1min rope climb
    1min row for cal
    1min rest

  • B. Backsquat wave week 3 Workout

    Set 1: 6 Reps 74%
    Set 2: 4 Reps 80%
    Set 3: 2 Reps 86%
    3 Minutes Rest
    Set 4: 6 Reps 80%
    Set 5: 4 Reps 86%
    Set 6: 2 Reps 92%
    3 Minutes Rest
    Set 7: 6 Reps 86%
    Set 8: 4 Reps 92%
    Set 9: 2 Reps 98%
    % of 5 RM from last week (145kg)

  • CLOSE GRIP BENCH PRESS Strength

    Find your 1RMAX,

    May the Force be with you!

  • Hang power cleans 3 rounds of Strength

    Hang power cleans 3 rounds of

    4 reps 75%
    2 reps 80%

    3 box jumps into jumps after each set

    1 set every 3 min

  • Yläkroppa 3.9 Workout

    30on/30off 3 rounds:
    1. Barbell row (kulmasoutu)
    2. Strict hspu
    3. Bicep curl

    3x8-10 penkkipunnerrus käsipainoilla

    3x10 pystypunnerrus istuen käsipainolla

  • 4.2.2020, kepeä viikko Workout

    AMRAP 12

    5 OHS 45/30kg
    12 TTB
    19 Burpees

  • VKO51 Treeni 2A Strength

    Takakyykky
    1 x 3 @63%
    1 x 3 @72%
    1 x 3+ @81%

    *Lisää viisi kiloa siihen maksimiin, josta laskit viime syklissä. Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.