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

  • Day 82.2 Strength

    Find 1RM Push Press

  • STRENGTH Strength

    Deadlift 7x1
    * -nouseva paino
    -lepo 3-4min sarjojen välissä*

  • Viikko 3 / 2023 / Treeni 1 Workout

    Viikko 3
    Treeni 1
    Warm Up
    3 rounds
    1:00 rowing
    4-6 strict chin ups
    30 weight supported flutter kicks (5/10kg)
    20 lunges

    Strenght
    Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
    Front Squat 3- 4x5reps @1x60, 1x70% and 1-2 sets @75%
    rest 2-3 min bwn sets
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon Rowing Program practise 4
    1000m @1.46/500m (5km goal pace)
    rest 2 min
    3-5x500m row @1.37-1.40 (2km goal pace) mene nämä nousujohteisesti.
    rest 1 min bwn
    Masters urheilijat 3-4 kertaa tuo 500m.

    Accessory
    3x10/10 back rack reverse lunge
    3x12/12 single arm kb row
    3x1:00 front plank + 10/10 landmine twists
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • 12min amrap: ohs / sdhp / b-o-b Workout

    12min amrap:

    • 6 valakyykky
    • 6 sumo-deadlift-high pull
    • 6 bar-over-burpee

    Aloituspainot: N 15kg / M 25kg. Lisää painoa 2,5kg jokaisen kierroksen jälkeen.

  • 20min EMOM 2 x raaka tempaus riipusta Strength

    20min, alkavalla minuutilla 2 x raaka tempaus riipusta

  • WOD Workout

    5 x 2 Min Amrap (1min rest btw)
    21/15 Cal Erg
    15 Push Ups
    *Max rep strict pull ups rest of the time
    *Goal at least 30 sec strict pull ups per round
    *Scale to banded pull ups or ring rows

  • 16.1.2023 Työntö haltuun ( 2 / 8 ) Workout

    Power Clean + 2 Split Jerk 6 x ( 1 + 2 ) Max Speed

    High Hang Squat Clean + Push Jerk, Climb In heavy ( 7 Sets )

    Front Squat 3 x 2 @ 80%

  • Strict Pull-ups Workout

    10x5 Strict Pull-ups
    - Rest 1:30 btw sets
    - Must be unbroken sets!!! Use bands if needed.

  • Gymnastics EMOM Strength

    5 Min HSPU EMOM
    1 set of strict handstand push ups
    *Choose reps scheme by your ability . No absolute max sets

    5 MIn Toes To Bar EMOM
    1 set of toes to bars Or knees to elbows or toes to bar practice
    *Choose reps scheme by your ability . No absolute max sets

  • CHEESCAKE Workout