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

  • 30.1.2024 Core Workout

    3 rounds:

    10 plank up and downs
    10 arch ups

    *rest as needed

  • Strength Strength

    • 5-…-5 of:
    BB Deadlifts
    5RM

  • La 1.2.2020 Extra-treeni Workout

    It-kalvon rullaus "100 toistoa" / jalka

    SitUps 100 toistoa

    Lonkankoukistaja: 10x10s pumpaavia venytyksiä / jalka

    Ojentajat kumpparilla yhdellä kädellä 4x15-25 / käsi

    Sotilaspenkki käsipainoilla 3x20 (kevyt)

    Rintalihas: 10x10s pumpaavia venytyksiä / puoli

  • Prestation Lördag 8/4 2017 Workout

    Dead Lift 3-3-3-3-3, samtliga 3:or ska vara tunga, ca 80-90% 1RM
    +
    Partner WOD:
    6min amrap:
    60m Farmers carry 32/24kg
    Amrap wall balls
    Straight into:
    12 min amrap:
    200m run
    Amrap KB swings 24/16kg
    200m run
    Amrap Burpees

  • Endurance Workout

    60 Min of:
    Row @ 60/70% MHR

  • Prestation Onsdag 19/4 2017 Workout

    5 rounds: 15sec on/45sec off
    1: Burpees
    2: WPU 12/8kg
    3:DB Hang clean+Press 20/15kg
    4: Box jumps 45/30cm

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 9

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to - 1 h 50 min
    Squat: 1995 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB - 80
    HSPU - 55

    MU - 26
    BMU - 48
    Bfly - 175
    Bfly CTB - 1 harjoituskerta
    HSW - 74 m.

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up for 20 min
    1.Running intervals
    A. 2 x 800 m @ 180 s. pace
    - 400 m walk rest between sets / 4.00
    - Times: 182 s., 182 s.
    - Rest 3-4 min / 4.00

    B. 3 x 600 m @ 135 s. pace
    - 300 m walk rest between sets
    - Times: 138 s., 69 s. (300 m.), 145 s.

    PM: 135 min
    Warm up for 15 min
    1.HSW
    - 15 m.

    2.Ring muscle up practice
    - Skill drills
    - MU 4x1 + 8x2
    - MU + HTR 2x1+1
    - Total of 22 MU

    3.Ring muscle up accessory work
    A. False grip Top of Ring pull up hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
    B. Ring Bottom of dip hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
    C. Low ring leg assisted Muscle ups
    - Accumulate 15-20 reps - 6 reps
    D. False grip hollow rocking swings
    - 3-4 x 5-10 - 2 x 6 reps

    4.Deadlift
    4x6+ @ 77 %
    - Rest as needed
    - Last set 13 reps

    5.Strength accessory
    A. 4 sets:
    - 8+8 Goblet lateral lunges
    - Tough effort Supine GHD Hold (Rpe 8.5)
    - Rest 90 s. between rounds

  • Accessory 19-11-2017 Workout

    3 Rounds of:
    1a) DB Neutral Grip Bench Press x 10. Rest 30s.
    1b) 1-Arm DB Rows x 10 ea. Rest 30s.
    1c) Russian Twists w. a plate x 20. Rest 30s.

    • Tri-set with minimal rest periods.

  • Käsilläkävely volume prsctice, Tärkeä Workout

    Complete:
    - 5 minutes general wrist warm-up with 4 position wrist rocks
    - 3 x 10 palm push-ups
    - 3 x 10 extensor push-ups

    3 rounds:
    - 10 kick to split leg handstand with a 3s hold
    - 20 wall assisted handstand shoulder shrugs

    Complete:
    - 50 alternating, slow and controlled handstand shoulder taps

    3 rounds:
    - 30 hollow rocks
    - 30 arch rocks