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

  • 15 min of mobility Workout

    15 min of mobility:

    10 90/90 hip rolls
    10+10 sitting in straddle straight leg raises
    5+5 in dog position hand raises with small plate
    5+5 weighted windmills.

  • Back squat Strength

    Back squat 5x3

  • WOD 02/12/21 Workout

  • Sunnuntai 18.7.22. Workout

    REST DAY

  • Clean day Strength

    Every minute for 10 minutes 3 reps of clean (total 30 reps)

  • Home Workout Workout

    5 Rounds For Time:
    Run 200m
    20m Handstand Walk
    14 Pistols

    PISTOL options
    • Pistols to a Target/With Support (Band/Box)
    • Weighted or unweighted Step Back Reverse Lunges
    • Weighted or unweighted Box Step ups
    (light weight - this is a gymnastic movement)

  • Weightlifting Workout

    A: Find your max reps at 80% snatch (increasing reps during the sets)
    B: Power clean + slow motion low hang squat clean 4x2
    C: AMRAP 8’: 2 power clean + 2 burpee

  • Hyrox Workout

    Pääsetti: 2min on/2min off (3 Rounds = 36 min)

    ZONE 1
    300/200m ski/row + remaining time of burpee broad jump

    Rest 2min

    ZONE 2

    1min DKB walking lunge + remaining time bike

    Rest 2min

    ZONE 3
    200m run + remaining time of wall ball

    Rest 2min

    Ideana löytää taloudellinen vauhti mitä pystyt ylläpitämään hyvällä tekniikalla ja hengityksellä koko treenin ajan.

  • Punttitunti, INT1, alakroppa Strength

    Aktivaatiot:

    Maastaveto pyramidi 5, 4, 3, 4 ja 5
    *Sarjan perään isometrinen pito 15 sekuntia (vapaaehtoinen)

    Lepo: 180 sek
    Varat: Viikko 1/ vara 3, viikko 2/ vara 2 ja viikko 3/ vara 0 - 1 kolmannessa (3.) sarjassa. Muissa pyritään tekemään vara 2 koko ajan.

  • UPPER BODY STRENGTH WOD (ADVANCED) Workout

    10-8-6-4-2
    -Push Press
    2-4-6-8-10
    Strict Pull Up
    8/6 Cal Ski between rounds