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

  • Gymnastics + strength Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 15x1

    2.SHSPU
    A. 1 set of:
    - SERRATUS LEANS x 60s

    B. 3 sets of:
    - HEADSTAND x 20s
    - PROTRACTION PUSH UP x 3, 2s down + 5s hold at floor
    No rest between exercises
    Rest 60s between sets

    C. 5 sets of:
    - BOX HSPU (KNEELING) x 3, 5s down
    - ARCH HOLD x 20s

    3.Metcon
    Tough effort Toes to bar > GHDSU - 25 20 19 18 18
    Ski-erg @ 80-85% effort

    4.Accessory
    3 sets:
    8+8 Quadruped Bird dog row
    10 DB Supinated front raise

  • Warm up Workout

    Tabata bike or row
    0:20 fast pace
    0:10 rest
    X8

    Then
    Normal warm up

  • 140322 Maanantai A Strength

    Wendler deadlift progression VK1/8
    5/5/5+
    @65/75/85%

    Tulemme tekemään kaksi kertaa 4vk Wendlerin progression läpi. Kolme kovaa viikkoa, joita seuraa kevennysviikko ja sama uudelleen. Progressiossa painot nousevat viikoittain ja toisessa syklissä (VK5) aloitetaan isommasta painosta, kuin ensimmäisessä. Yhdessä treenissä on kolme sarjaa, joista viimeisessä (+ sarjassa) on tarkoitus tehdä niin monta toistoa, kuin tulee (ei kuitenkaan failureen asti)

  • Recovery WOD Workout

    Intervals
    Pick one: Row, Bike or Run
    Row 500m
    Rest 1 min
    X 8

    Run 400m
    Rest 1 min
    X8

    Bike 25/20 cal
    Rest 1 min
    X8

    • only do one cardio option not all.
    • Effort @ 75-80% of max effort.

    Cool down
    2 rounds
    0:30 pigeon stretch right side
    0:30 pigeon stretch left side
    0:30 Sampson stretch left
    0:30 Sampson stretch right
    1:00 saddle stretch

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 45 min
    Upper body strength x 1
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 45 min
    Avg. 2700 kcal/day

  • Aerobic work + gymnastics + strength + conditioning Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.5 km

    PM: 130 min
    Warm up for 20 min
    1.MU
    - Drills
    - MU 20x1

    2.Bench press
    4x8x65 %
    New set every 3 minutes
    - 36 kg

    3.Metcon
    AMRAP14:
    4 D-ball over shoulder - 4 power cleans at 45 kg
    8 Chest to bar > 8 butterfly pull ups
    14 cal Bike erg
    Reps: 6 rounds + 7 reps = 163 reps

    4.Accessory
    Tabata shoulder press/bicep curls - 12 reps each, 12 kg barbell

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • E2min backward lunge Strength

    E2min 10x backwards bb lunge
    5 rounds

  • LAPSET 7-10 V. Workout

    Skills: Harjoitellaan skin the cat ja toes to rings

    Paritreeni kaverin kanssa:
    3 min AMRAP
    24 m viivajuoksu vuorotellen
    1 min lepo
    3 min AMRAP
    5 burpee+hyppy levypainolle vuorotellen
    1 min lepo
    3 min AMRAP
    24 m rapukävely vuorotellen

    Voikkauinti tabata 8x20/10

  • Muscle & Power, CORE Workout

    4 rounds of:
    8 Good mornings
    16 Back extensions
    8 Ring rows
    16 MB over shoulders
    Rest