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

  • 12.4.2020 Home Workout Workout

    Lenkki

    A) Lämmittelyksi reipasta kävelyä 5 minuuttia. Tämän jälkeen kokeile hölkätä rauhallisesti 45 minuuttia. Mikäli tämä on haastavaa niin hölkkää 10 minuuttia ja kävele 5 minuuttia. Toista tämä kolmesti.

    B) Lämmittelyksi reipasta kävelyä 5 minuuttia.

    10 minuuttia hölkkää.
    5 minuuttia juoksua.
    5 minuuttia hölkkää
    5 reipasta juoksua
    5 minuuttia hölkkää
    2 minuuttia kovaa juoksua
    2 minuuttia hölkkää
    2 minuuttia kovaa juoksua
    5 minuuttia kevyttä hölkkää.

    Kummanko teit? Ja miten sujui?

  • 27.5.2020 Workout

    Stretching:

    Medium Pec stretch 1:00 + 1:00
    Turn Back stretch 1:00 + 1:00
    Overhead Squat Wall 2:00
    The Squat Opener 3:00
    Pigeon 3:00 + 3:00
    The Knight to Hamstring 1:00 + 1:00
    Armless Prayer 2:00

  • Strength 24-05-2019 Strength

    1) Push Press + Push Jerk + Split Jerk:
    6 x 1 + 1 + 1 @ approx 80% of Push Press, every 90s.

    2a) Rollback Triceps Extensions: 3-4 x 12-15. No rest.
    2b) Inverted Rows - supinated grip: 3-4 x 12-15. Rest 60s.

  • Strenght/conditioning Workout

    Emom 5
    3 squat cleans @65-70%
    rest 1 min
    Emom 5
    2 squat cleans @75-80%
    rest 1 min
    Every 30s for 10 times
    1 squat cleans @85-90%
    rest 1 min
    Emom 5
    2 squat cleans @75-80%
    rest 1 min
    Emom 5
    3 squat cleans @65-70%

  • Strength 16-01-2020 Strength

    Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00
    - Goal: Beat last weeks weight if you're feeling good.

  • 7.5.2020 Home Workout Workout

    5 RFT :

    20 Hand release push UPS
    40 Sit Ups
    60 Air Squat

    Rest 2 minutes between Rounds.

  • Bent Over KB Row Strength

    Bent Over KB Row
    3x10 (10 reps per arm)

  • Power Clean + Hang Squat Clean + Front Squat Strength

    WEIGHTLIFTING (3/3)

    Power Clean + Hang Squat Clean + Front Squat. TnG reps.

    Every 90-120sec x12

    1-3@ RPE 3+
    4-6@ RPE 3+ to 4
    7-9@ RPE 4 to 4+
    10-12@ RPE 4+ to 5

    Add 2,5-5% compared to last week. Be fast with your transition and pull yourself under the bar.

  • Back Squat 6x4 Strength

    Back Squat 6x4 @80%

  • 6x3 Pause Front Squat Strength

    Pause front squat 6x3 (3sec pause att bottom)

    New set every second minute. Don`t go to failure, keep them explosive.