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

  • Tempaus Strength

    Tempausladder

    3-2-1-1-1-2-3

  • Death by Calories Workout

    Friday 11th May 2018

    Endurance:

    Death by 2 Calories Row

    Death by 2 Calories AB

    Death by 2 Calories Ski erg

    Minute 1:2 cals minute 2:4 minute 3:6 ...... until failure . Add 2 cals every minute until failure.

    Rest 5 mins between row/ski and bike

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 65 min
    Warm up for 15 min
    1.Conditioning
    A. 3 sets each, rest 1:1: / Timecap 30 min
    10 cal Row - 0.38, 0.36, 0.38
    12 cal Row - 0.45, 0.45, 0.45
    18 cal Row - 1.06, 1.05, 1.04
    22 cal Row - 1.20, 1.20, 1.19
    25 cal Row - 1.31, 1.30, 19 cal
    Avg. speed 950 - 1050 cal/h.
    HR 160/180
    Cool down for 20 min

    PM: 150 min
    Warm up for 15 min

    1.Gymnastics
    A. HSW practice for 15 min
    - 16 m.

    B. MU practice for 50 min
    - TWB 3 x 3
    - RS 3 x 6
    - HTR 5 x 1
    - 2 swing + MU 10 x 1 (+ 2 fails)
    - MU straight from ground 4 x 1 (+ 2 fails)
    - Total of 14 MU

    B. EMOM9:
    1) 2-4 Russian dips - 3 3 3
    2) 7 Foot elevated Ring Row
    3) Bottom of dip hold - 25 25 25 s.

    2.Weightlifting
    A. Squat Clean and split jerk
    Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

    3.Strength
    A. Front squat 4 x 6
    -Build to Heavy, rir 2-3 (Rir= reps in reserve)
    45 50 55 60 kg

    B. 3 sets:
    15+15 Side plank rotations
    15 GHD Back extension
    15 DB Bench - 20 20 20 lbs

  • Core Workout

    Taululla voipi olla joku core treeni
    tai

    kehittele oma.
    Yks vaihtoehto : 6-8 x 40 sec on/ 20 sec off ja plank hold.

  • 14.3.2019 CF Workout

    Eilinen treeni

  • Unilateral Leg Day Workout

    3 rounds:
    A1. Reverse squat with dumbbell x 8 side
    A2. Snatch grip one leg deadlift x 8 side
    A3. Farmar walk with one kettlebell 40 m (heavy)

  • STRENGTH Strength

    • 6-6-6-6 of:
    BB Back Squat
    6 @ 8 RPE (-10%) (Load Drop)
    60% 1RM 6 reps
    65% 1RM 6 reps
    70% 1RM 6 reps
    60% 1RM 6 reps

  • Weightlifting strength Strength

    2-2-2-2-2-2
    BB Jerk
    90-95% Use load Heavy of last week

  • Twin Towers Workout

    9 Dead Lifts (225)

    50 Double-Unders/150 Single-Unders

    40 Pull-Ups

    30 KB Swings

    20 Push-Ups

    10 Box Jumps

    20 Push-Ups

    30 Jump Squats

    40 Wall Balls

    50 Double-Unders/150 Single-Unders

    11 Dead Lifts (225

  • Push and pull 4.0 Workout

    For quality
    3 - 4 rounds
    A. Pull up holds 3 - 5 sec x 3
    B. Ring push up x 6
    C. Bicep curl + shoulder press x 9
    D. One hand hanging max hanging