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

  • Front squat Strength

    Front squat

    5x3 2s pause bottom of squat

    2-3 reps in tank

  • Strength Workout

    Triset! 4 rounds of;

    Barbell Rows x 6
    Rest 60s
    Bent Over Supinated Grip Shoulder Fly x 10*
    Rest 60s
    Banded Pushdowns x 15
    Rest 60s

    *Use weight plates if small loads needed.

  • Wod bbf Workout

    2x Amrap 15
    A)
    10 Burpees
    10 Pushpress
    30 Situps
    40 Air Squats
    50sec. Plank

    3min rest

    B)
    20 Cal row/bike
    20 Box jumps
    20 Wallballs
    20 Double unders

  • 19.8.2024 "Optional Core" Workout

    3 - 4 Rounds :

    15 GHDSU Shoulder on Hip Line
    10+10 Side Crunch

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min cardio
    5+5 squat strech
    5 inch worm + push up
    10 goblet squats + 5 squat jumps
    10 ring rows + 5 strict pull ups
    30s ring plank hold + :30 Side Plank Hold R/L
    then some front rack/oh mobility as needed and warm up sets

    Strenght
    Front Squat 5x1reps@80-90% of 1rm
    go new set every 1-1.5 minutes
    Push Press 5x1reps@80-90% of 1rm
    go new set every 1-1.5 minutes

    Metcon
    5 rounds for time
    25/20 calories air bike (masters 45+ 20/16 calories)
    8 bear hug sandbag squats @68/45 kg and masters 45+= 50-60/35-40kg
    10-15m hs walks or 3-4 wall walks ( target is no more than 1 min for this movement)
    time target 12-15 minutes for this workout, keep mod/fast pace on assault bike (20 min pr pace is good goal)
    hit sandbag squats unbroken and wall walks with your good pace, keep quality on that wall walk movement.

    Accessory Work
    2-3x12+12 bulgarian split squat
    2-3x12+12 single arm db press
    2-3x15-20 ghd hip extensions
    rest as needed

  • Pe 16.8.2024 maastaveto Strength

    Etukyykky 3x5x70%
    -% etukyykyn maksimista

    Maastaveto 5x85%

    Suorinjaloin maastaveto 3x10 (30-40%)
    -jalat yhdessä

    Sivutaivutus 3x20 / puoli

  • Ke 14.8.2024 penkki Strength

    Penkki 3x5x85%

    Pystypunnerrus otsalta (kapea ote) 15-12-8-5-5-5
    -nouseva pyramidi
    -3x5 voi tehdä samalla painolla

    Takaolkapääsoutu 3x20
    Band-pull-aparts 3x20
    Vipunostot taakse 3x20
    -superina

  • WOD Workout

    2 Rounds:
    30 total Barbell Reverse Lunges @70/45kg
    20/15 Cal Row
    Rest 3:00
    - Goal: Very hard effort, unbroken Lunges on the first set.
    - Rx+: @85/60kg

    Extra:
    Banded Pull-Through: 3 x 25. Rest 60s.

  • 3.6.2024 BACK SQUAT Strength

    3x1@working up to maximum, rest btw sets 3-4min

  • WOD Workout

    Partner wod (you go , I go)
    50-40-30-20-10
    wall balls@9/6kg
    Cal Row/Bike/Ski
    100-80-60-40-20
    Double unders
    *20 Meter DB Bear Crawl after each round

    Goal: Sustainable pace
    TIME CAP = 30:00

    Extra:
    Tabata Dead bug with DB or Wall ball