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

  • Perjantai 29.4. Workout

    Mobility

  • Bench Press Strength

    5 reps @60%
    5 reps @70%
    max reps @80%
    rest 2-3 min bwn sets.

  • HS Skill Work (8min) Workout

    4x 20s ON / 10s OFF
    Handstand Hold (back against the wall)

    Rest 2:00

    4x
    10s Handstand Hold + 10 HS walking Steps + 10s HS Hold
    :30 Rest

  • 2x 10min amrap Workout

    2x 10min amrap
    5 Push up
    8 Renegade row
    250m Row

    rest 5min btw amraps

  • Strength Workout

    A)
    Close Grip Floor Press in Bridge
    8 x 3. Every 60s.
    - These are SPEED Reps, so use a weight that moves well
    - Slightly heavier than last week if possible

    B)
    Strict Pull-Ups
    6 x 4. Every 60s
    Options: Weighted, BW, Partner/Self Assisted on bar or rings

  • "B-1" (HERO WOD) Workout

    3 Rounds for Time:
    400 meter Run
    21 Kettlebell Swings 24/16kg
    15 K2E (Knees To Elbows)
    9 Ring Dips

  • Bench Press Strength

    6 sets of Bench Press
    Set 1: 4 @80%
    Set 2: 4 @80%
    Set 3: 6 @75%
    Set 4: 4 @85%
    Set 5: 4 @85%
    Set 6: 6 @80%
    - Rest 2-3min btw sets

  • 16.8.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:

    10 GTOH päkiöille, lintti

    5+5 Windmill, lintti

    5+5 Plank Shoulder Tap

    2+2 BEAR & Down Dog to SHOULDER lift + BEAR & Down Dog to Toe Taps + BEAR

    10-15 + 10-15 Seated Hamstring Curls With Band

    30 sec PIKE HOLD or ELEVATED PIKE HOLD or WALL WALKS or HANDSTAND KICK UPS

    Sn

    Jerk

    BACK SQUAT
    5x5@nousu 75-80% pal 2min

    CLEAN PULL

    OHEISHARJOITTEET 2-3 kierrosta

    8-12 FEED / BANDED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas

    8-12 FLOOR BENCH, DB/KB "sotilaspenkki"

    15 BULGARIAN SPLIT SQUAT - kuormaa

    15-20 PULLOVER, DB - yläselkä penkillä

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!

  • Strength Strength

    Banded Deadlift
    6 x 3. Every 60s.
    - These are SPEED reps, use approx 60% of 1RM

  • Deadlift Strength

    Deadlift 5 @75%
    Deadlift 3 @80%
    Deadlift 1 @90%
    Deadlift 5 @75%
    Deadlift 3 @80%
    Deadlift 1 @90%
    Deadlift 5 @80%
    Deadlift 3 @85%
    Deadlift 1 @95%
    Deadlift 5 @80%
    Deadlift 3 @85%
    Deadlift 1 @95%

    Complete as:
    4 rounds of:
    Deadlift 5-3-1
    - Rest :40 btw sets, 3min btw rounds.

    Rounds 1-2: 75-80-90%
    Rounds 3-4: 80-85-95%