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

  • Strength 27-02-2020 Workout

    1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.
    - Goal: Sit back on the box, keep back tight, and explode on each rep.
    - Parallel box
    - Wider than normal stance

    2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s.
    - challenging weight for all 3 work sets
    - Use one band pulling forwards (video has 2)

  • Back squat Strength

    5x1
    @75-95+%
    Rest 2-4min...

  • Strength 21-02-2020 Workout

    Strict Chin-ups: 4 x submax. Rest 90s.
    - These are done BW or Partner Assisted Chin-ups
    - Goal: 4 challenging work sets 2-3 reps short of failure.

  • WARM-UP Workout

    2 rounds:
    500m Row
    10m Bear Crawl
    10m Inchworm Walk
    10 Bar Hanging Hip Touches video
    5+5 DB/KB Windmill video

    Handstand Shoulder Opener video

  • Back squat progression Strength

    Back squat progression week 5

    12-6-6-6

    *Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-5 min tauko. 6-sarjojen jälkeen 2-3 min taukoa. 8 viikon proggis.

    *Toistomäärät muuttuneet!

  • Hip Thrust Strength

    Hip Thrust
    3x10, Tempo 2012, Rest 90s

  • Bulgarian Split Squat Strength

    Bulgarian Split Squat
    3x10+10, Tempo 3110, Rest 90s

  • Hakuna tabata Workout

    Hakuna tabata

    Tabata = 8 rounds: 20 sec ON / 10 sec OFF

    TABATA 1
    KB American Swing 24/ 16 kg

    TABATA 2
    Air squat

    TABATA 3
    Toes to bar OR V-ups

    TABATA 4
    Walking lunge with 1 DB (overhead) 22,5 / 15 kg

    -Rest 1 min between tabatas-

    Tulos= Jokaisen tabatan huonoin kierros on kunkin kierroksen tulos. Yhteistulos siis kaikki "huonoimmat kierrokset " yhteen.

  • Keskiviikko 12.2. Strength

    Deadlift prep
    3x3 60% explosive
    Rest 2-3 min

  • WOD 7.2 Workout

    3 rounds for quality
    250m ski/row/bike
    12 deadlifts (choose weight)
    21 box jump