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

  • 18.5.2023 BasicWod Strength

    Front Squats

    4-4-4-4

    Go Every 3:00

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min bike erg (add speed during 2 min)
    10/10 single leg RDL
    8-10 burpee pull ups
    :40 side plank hold R/L

    Strenght
    Speed Pause Bench Press 6x2reps @60-65% (1 sec stop at chest)
    perform 3 weighted/bw strict chin ups right after (as sharp as possible) @20-30% of 1rm
    rest 3 min
    Seated barbell strict press 3x8-10 reps (keskipainolla, joka liikkuu ylöpäin hyvin
    eikä punnerrus ala hidastumaan)
    rest 2-3 min

    Metcon
    5 rounds @treshold pace
    50 double unders
    10-15 c2b pull ups or normal pull ups
    5 deficit strict hspu / strict hspu

    3 min rest

    5 rounds @treshold pace
    15/12 calories bike erg
    10-15 toes to bars
    5 deficit kipping hspu

    Optional Accessory Work
    3x6/6 Filly Press (fast up)
    3x6-8 banded GHR
    rest 1.5-2.5 min bwn sets

  • OPTIONAL Workout

    2-4rounds:

    3-10 strict pull up
    30-60s plank hold

  • WARM UP Workout

    EMOM x 8-12
    1) echo
    2) 5 muscle clean + 5 hang power clean + 5 power clean
    3) echo
    4) 8 reverse lunge + 20s hollow hold

  • Better at pulling Workout

    A1) explosive C2B (strict) 3x4
    A2) explosive dip 3x4 (strict)
    A3) box jump + explosive lateral jump 3x(3+3)

  • SAGITTARIUS Workout

  • Deadlift + Run (DELOAD) Workout

    5 sets for time:
    300m Skillmill Run + 5 Deadlifts
    Sets 1-2: @55%
    Sets 3-4: @60%
    Set 5: @65%
    - Post loads to comment

  • Accessories Workout

    3 rounds:
    10 DB Hammer Curls
    15 Band Pull A Parts
    10 Banded Tricep Extension
    10 Barbell Bicep Curls
    10 Banded A, T, Y
    - Choose loads
    - Rest as needed

  • WOD: EMOM work Workout

    EMOM20:
    a) bike / ski erg / air bike
    b) wall walk
    c) weighted lateral box step up
    d) s.a. carry (anyhow)

    rest 2

    EMOM20:
    a) row
    b) wall supported HS hold (wall facing or normal)
    c) high box jump (75+ / 60+)
    d) s.a. kb/db walking lunge (anyhow)

    Target: Work at zone 2 (60-70% of HR-max). Pace your work and rests so, that heart rate stays under control.

  • 25 min 3 liikettä Workout

    25min

    400m juoksu
    30 seinäpallo
    10 leuanveto