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

  • Cool down Workout

    Glute Smash 1:00 R/L
    Spierman Lunge stretch 2:00 R/L
    Pigeon Pose 2:00 R/L

  • Lauantai 18.7. Workout

    For Quality
    3-4 Rounds
    8 Archer push ups
    8 KB side crunch, left
    40m KB farmers carry, left
    8 KB side crunch, right
    40m KB farmers carry, right
    8 Hollow plate traveller

  • 6x2 Tempo Back Squat Strength

    5sec negative, 3sec pause in bottom.
    Rest 2min btw sets

  • Cool down Workout

    200m light run
    250m light row
    2+2 min banded bully
    2+2 min banded front rack strech

  • CFPORVOO ASSBLASTING week 7 Strength

    1) Hip thrust 3x5x80%
    2) banded lateral walk 3x(10+10m)

  • Cool down / omatoimi Workout

    2:00 light cardio
    self hug strech 1,5+1,5 min
    10 dynamic squat strech

  • Jälkijoulun jumppa Strength

    Penkkipunnerrus: Iso Pyramidi
    - tähän 25 min käytössä
    - tällä haetaan toistoihin vakioreittiä tangolle, pidä nostot aina samanlaisina, samalla totutellaan nousevaan kuormaan.

    10 x 50%
    8 x 55%
    6 x 60%
    4 x 65%
    2 x 80%
    4 x 65%
    6 x 60%
    8 x 55%
    10 x 55% - vika setti isommalla kuin aloitit!!

  • "Hulk Smash!!" Strength

    Thruster Ladder, 20min EMOM
    0-5min: 5 reps
    5-10min: 3 reps
    10-15min: 1 rep
    15-20min: 5 reps
    First 5minutes with 5 reps, next 5minutes 3 reps then 5min with singles and last 5min with 5 reps again. Add loading after 5min. Bar from the ground. Try to hit last 5min with starting weights or more.
    RPE 3-4

    You find your older results here:
    https://www.wodconnect.com/workouts/thrusters-46a3b486-4397-4751-af7d-04c505255597

  • 2 rounds Workout

    AMRAP 3min.
    25/20 cal Row/Bike/Air Run/Ski (Buy in)
    Max reps: Sandback over to shoulders

    Rest 3min...

    AMRAP 3min.
    25/20 cal Row/Bike/Air run/ Ski (Buy in)
    Max reps: Sandback squats

    Rest 3min...

    • Ohjeistus:
    • Valitse laite ja säkki fiiliksen mukaan.
    • Hiekkasäkin tulisi olla haastava, mutta sellainen, että kykenisit tekemään toistoja tasaiseen tahtiin.
    • Mikäli säkki on sinulle liian haastava varsinaiseen liikkeeseen, voit nostaa säkin vain ns. halausotteeseen suorille jaloille ilman hartian yli nostoa. Muista pitää selkä mahdollisimman ryhdikkäänä, kun nostat.
    • Kyykyissä pidä säkkiä halausotteessa vartalon edessä.

  • Number of the bits Workout

    A. 6min AMRAP
    4 C2B
    8 Heavy KB-Swings

    2min rest before part B.

    B. 6min AMRAP
    12 Alternating DB-Snatches
    16 Burpees

    2min rest before part C.

    C. 6min AMRAP
    20 OH Single arm walking lunges w. DB/KB
    24 Double unders