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

  • Back squats Strength

    "Strength (load)

    Back squat, 4 sets of 4
    2 x “max reps” @ 90%
    Rest 2:00 min between sets.

    Finisher:

    AMRAP in 5:00 minutes:
    10 Jumping lunges
    10 KBS"

    "Harjoituksen tarkoitus on kehittää jalkoihin perusvoimaa sekä voimakestävyyttä.

    Tavoite on ensin ottaa neljä raskasta takakyykky nelosta jatkuvast nousevalla painolla. Ensimmäisen sarjan tulisi olla jo raskas, mutta vasta neljännen sarjan pitäisi olla kaikista raskain. Neljän sarjan jälkeen tehdään vielä kaksi "max reps" sarjaa painolla, joka on 90% raskaimmasta nelosesta.

    Vaikka kyseessä on max reps -sarja, niin tee sarjassa vain laadukkaat toistot talteen, ettei tule haavereita mekaniikan hajoamisen vuoksi.

  • 24.7.2023 Double Unders, Ring-Row & Burpees Workout

    AMRAP 12

    1 Set Unbroken Double Unders
    10 Ring-Row
    12 Burpees

    Rest 0:40 Between Rounds.

  • Intervals Workout

    E4MOM x 6

    20/16cal row
    16kbs @24/16kg
    8 pull up

  • Quality work Workout

    3 rounds for quality
    40m heavy sandbag carry/ kb front rack carry
    12 ring push up
    10-15 hollow rock

  • Perjantai 05.05.2017 - Press Strength

    Shoulder press 6 sets of 6.

    One set every 3:30. Choose a challenging but comfortable weight

  • Metcon Workout

    For time:
    30 db box over steps 45/35lbs
    800m run
    30 box over burpee
    800m run
    30 db box over steps

    Tc 22min

  • Basic Conditioning Workout

    40 min
    60-70% of max HR

    In pairs
    1. Row

    2. 3 rounds of:
    8 Ring row
    8 Push-ups
    8 Air Squats

  • 13.6.2023 Kettlebell & BW Workout

    AMRAP 13

    10 Hang Kettlebell Snatch 24/16kg ( L )
    20 Box Jumps 24"/20"
    10 Hang Kettlebell Snatch 24/16kg ( R )
    20 One Leg Toes To Bar
    10 Kettlebell Truster 24/16kg ( L )
    20 Sit-Ups
    10 Kettlebell Truster 24/16kg ( R )
    Run 400m

  • Quality work Workout

    3 rounds for quality
    8+8 skaters squat
    8+8 single leg pallof press rotation
    8+8 db row

  • Strength 24-01-2023 Workout

    STRENGTH (PERFORMANCE)
    ON AN 15:00 RUNNING CLOCK...
    Build to a Moderate-Heavy Set of 3 Overhead Squats
    Start Moderate and build to Moderate-Heavy.

    STRENGTH (FITNESS)
    ON AN 15:00 RUNNING CLOCK...
    Build to a Moderate-Heavy Set of 3 Front Squats
    Start Moderate and build to Moderate-Heavy

    • RPE 7