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

  • 5.1.2020 Workout

    Lepo.

    Sit alkaa kolmen viikon paukutus!

    Syökää ja nukkukaa.

  • Week 02 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

    Scaled: Kick up to a wall and only do the negative phase of the movement.

    • 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

    Scaled: Use a band

    • 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

  • Extra Credit 04-01-2020 Workout

    10mins easy cyclical work: row, bike, jog, ski or combination.

  • OPTIONAL ENDURANCE Workout

    10min easy pace bike (NOSE BREATHING)
    *
    E2MOM x 20-30
    1) row
    2) bike
    3) ski
    4) echo
    *
    10min easy pace bike (NOSE BREATHING)
    TARGET PK2

  • Metcon Workout

    • 12 Min E2MOM of:
    Ogni 2:00 x 6 sets
    Double KB Front Rack Carry (2X32/24Kg) 30 m
    GHD Sit Ups 15 reps

  • Week 03 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

    Scaled: Kick up to the wall and only do the negative phase of the movement.

    • 4 x 8–12 strict press with barbell, rest 60 s between sets. Choose weight that you can hold all sets, but last reps should be quite hard. If its too hard, kick up to a wall for a every negative rep. No need to do hspu part or ring dip.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo reps. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

    • 4 x 8–12 one arm dumbbell bent over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Onsdag 30/9 2020 Workout

    Strict HSPU test
    +
    15min amrap
    6 Ctb
    8 Box jump
    10 DB Push press

  • Strength Strength

    • 5-5-5 of:
    BB Front Squat
    5RM
    90% 5RM 5-5 reps

  • Gymnastic Metcon Workout

    • 5 Min AMRAP of:
    Ring Muscle Ups