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

  • 8-24-17 Workout

    20-15-10-5-5-5-5
    Floor Bridge Swiss Bar Press
    Swiss Bar Row to Goodmorning

    100-90-80-70-60-50-40-30-20-10
    Jump Rope
    Toe Taps

  • TTP Strength week 6 Strength

    135 min

    Skill: BMU practice for 20 min

    2.SPP (Conditioning)
    A. 5 rounds, each for time
    15 cal Assault bike
    12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
    9 hang squat cleans
    6 push jerks
    3 ring muscle ups > 2 bar muscle ups
    Start a new round every 5 minutes > 6 minutes
    Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
    Result: 4:26 + 4:39

    1.Strength
    A. Deadlift – 4 x 4 @ 82-86%, rest 3 – 4 minutes between sets

    B. Alternate between B1 and B2 for 4 rounds
    B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
    35 40 42,5 47,5 kg
    B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
    35 35 35 35 lbs

    C. Additional: strict ring MU practice for 20 min

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Aerobic work + core Workout

    90 min
    1.Aerobic work

    A. For 60 min / 2 rounds of:
    10 min row
    10 min bike
    10 min crosstrainer
    125/148

    2.Core
    A. 3 rounds of:
    15 curl up w/2 sec. hold at top
    20 s. side plank hold
    20 bird dog

    B. 3 rounds of:
    20 hollow rock
    20 leg raises
    40 side heel touches

  • 16.10.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Penkki 3x3x75-85%
    Slingshot penkki max1
    Slingshot penkki, kapea ote 4x6-8
    FacePull 100 toistoa

  • 10.09.2018 Workout

    EMOM 21:
    1. 10 Dumbbell Burpee Deadlift 22,5/15
    2. 15/10 cal bike or ski
    3. 20/15 cal row

  • asdsdadsaqsdqd Workout

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  • 06/12/2017 Workout

    12' AMRAP
    20 pull ups
    20 push ups
    20 OH lunges Db
    200m cardio

  • Wallball&bar&bike Workout

    3 round of:
    In 4':
    15-12-9
    Wallball @9kg
    C2b pull-ups/t2b/pull-ups
    Max cal bike

    4' rest b/t rounds

  • 17.8.2017 Workout

    Lepo/väliin jäänyt harjoitus.

  • 23.11.2017 To Jatkoryhmä Bench Dynamic Effort Workout

    Penkki 3x2x75%
    Facepull 100 toistoa
    Penkki 2x5x65% (pysäytä tanko joka toistolla noin 2cm ennen rintaa, 2s pito ja räjähtävästi ylös)