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

  • 25.7.2020 WOD Workout

    3 rounds for time:
    800m Run
    21 Toes to Bar
    12 Deadlift 125/82,5kg
    TC 22

  • Strength Workout

    Triset!!
    4 work sets each!

    Crossbody Romanian Deadlift x 8-10 each 3s down.
    Rest 60s
    Single Arm Band Assisted Chin-up x 3-5 each
    Rest 60s
    Landmine Deadbug x 30-45s each.
    Rest 60s

  • Conditioning Workout

    Parner wod

    A,
    Complete 4 rounds/ person
    Partner A : 15/12 cal row
    Partner B :
    6 double DB thruster @15/10kg
    8 V up
    24 double under

    Change when each of them are done !
    Timecap : 12 mins

    B,
    Complete 4 rounds/ person
    Partner A : 15/12 cal row
    Partner B :
    12 USA swing @24/16kg
    12 Goblet squat @24/16kg

    Change when each of them are done !
    Timecap : 12 mins

    C,
    For time
    100 cal row
    100 box jump @60/50cm
    Complete in any order ! Split as You wish!
    Timecap : 8 mins

  • Tisdag 29/6 2021 Strength

    Back squat 3x7@heavy weight, dont go to fail
    +
    4rft:
    250/200m row
    20x Alternating FC reverse Lunges
    10x Dips

  • BBC Weightlifting - Tuesday Workout

    Warm-up:
    3x
    15/12 Calories row
    20 Cossack squats
    10 Sotts press BTN
    6+6 1-Arm OHS
    3 High box jumps

    A) OHS

    3x6 “Bamboo OHS”.
    *Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

    5 @ 58%
    2x4@ 63%
    2x3@ 70%
    5 @ 58%

    B) Push press & Shoulder press

    Push press
    8 @ 64%
    8 @ 66%
    6 @ 72%
    3x4 @ 79%

    Shoulder press, 6 x 4 @ 90% (4RM)

    C) Accessory:

    Strict banded pull-ups, 5 x 15.
    *Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

    Reverse hyper, 4 x 12 - moderate

    Back extension on GHD, 4 x 15

    3x
    1:00 plank hold with feet on rower
    15m+15m 1-arm suitcase carry

  • Lördag 19/6 2021 Workout

    Amrap 6min
    40/30cal row
    60 push press 30/20
    3min rest
    6min amrap
    60 squats
    6 strict Hspu
    Rest 3min
    4min amrap
    20 push press 50/30
    60/40cal row
    Rest 2min
    4min amrap
    2 strict hspu
    10 front squats 50/30

  • Tuesday Cool down Workout

    Cool down
    2-3 min light cardio
    3+3 min tennis/lacrosse ball to trapezius area
    1.5-2 min banded scalene strech R/L
    10 cat cow strech

  • Tisdag 13/7 2021 Workout

    HSPU practice
    E3M for 12min(4set)
    Beginner
    Amrap box Hspu or Pike Hspu
    Intermediate
    5x Strict Hspu @50A1
    Advanced
    Amrap strict deficit Hspu
    +
    Strict pull ups 3xMax

  • 5.3.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • 23.6.23 Workout

    FOR TIME
    40s ON, 20s OFF
    30-26-22 reps of:
    sumodeadlift high pull @40/30kg
    box jumps

    tc: 16min