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

  • 24.4.23 Strength

    BACK SQUAT 5/6
    1x5
    1x3
    1x1
    Rest 2min between sets

  • Treeni 1 Workout

    Warm Up
    3x40easy,20smod,10s fast cardio / rest20s
    then 2 x
    10+10 single arm bench press @10-15kg
    10 scap pull ups + 5 strict chin ups
    10 wall ball shots @14/20lbs

    Gymnastic Strenght
    3 rounds
    20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
    20-30 ring dip hold
    10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
    rest as needed
    then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

    Strenght
    Hang Muscle snatch 3x5reps@35-50%
    TNG power snatch + 0HS emom 5 : 3+3 reps @63-65'% of 1rm (laske power snatchista)
    7X2 reps of squat snatch @65-85%, add weight as you like
    rest 1.5-2 min bwn sets, except emom.

    Metcon
    2 SETS (masters 45+ 12 wall ball and 4 devils press)
    3 rounds
    12-15 wall ball shots
    4-5 devils press @12.5-15/17.5-22.5kg's
    rest 3 min and repeat

    Accessory Work
    3-4 drop sets of kip hspu (toistot pidetään 18-8 välissä, tee oma valinta)
    3x7/7/7 of tricep push up, bottom half, top half and full push up. pudota toistot 4-6 väliin per
    vaihe jos punnerrus ei ole niin vahva)
    3x10/10 windmill
    rest as needed

  • NBT Clean &Jerks Strength

    EMOM5
    Power clean & jerk (2+2s pause)
    Hang power clean & jerk (2+2s pause)
    Clean & jerk

    E90s x 5
    Clean pull
    High Hang clean
    Clean & jerk

    Every 2min x6
    Clean & Jerk

  • "Shock Method" Workout

    3 sets:
    6 Incline DB Bench Presses, heavy
    12 Push-ups
    25 Incline DB Chest Flys, light/moderate
    - Rest 2-3min btw sets

  • Bench Press Strength

    5 sets of Bench Press
    Set 1: 10 @60%
    Set 2: 10 @65%
    Set 3: 8 @70%
    Set 4: 8 @70%
    Set 5: 6 @75%
    - After the last set, perform 30 hand release deficit Push Ups
    - Rest 2-3min btw sets

  • Accessories for shoulder health Workout

    30s on - 15s off for 3 rounds:
    a) kb windmill, L
    b) kb windmill, R
    c) kb bottom up 90-90 rotation, L
    d) kb bottom up 90-90 rotation, R

  • WORKOUT Workout

    ALTERNATING A) & B) & C) x 3 ROUNDS

    A) AMRAP x 3 MIN

    500/450 m Row
    Max Wall Ball In Remaining Time

    B) AMRAP x 3 MIN

    500/450 m Ski
    American KB Swing In Remaining Time

    C) AMRAP x 3 MIN

    1000/900 m Bike
    Max Rope Climb In Remaining Time

    -Rest 1:00 b/w AMRAPS

    RPE 8 in cardio machines

    Score is Average Reps

    KEHONHUOLTO

  • STAMINA Workout

    5x3 min
    Row calories
    * -rest 2min between sets
    -tasainen kova vauhti*

  • Ma 17.4.2023 perus: maastaveto Strength

    Hypyt 5x5
    -voi olla jännehyppyjä, boksihyppyjä yms

    Maastaveto 5x60%, 3x70%, 1x80%

    Maastaveto korokkeelta 2x1x70%
    -1kumiharkko

    Kohautusvedot 3x10
    -myötäote
    -kevyt noin 30%

  • Back Squat & Box Jumps Strength

    4 sets:
    4 Back Squats @75%
    4 Seated High Box Jumps 80/60cm
    - Select a bench height that has you seated at 90°
    - Rest 2-3min btw sets