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

  • Morning Intervals Workout

    Teams of 3
    2x 16min ON/2min OFF

    A) 20-23/15-18 Cal Row
    +
    3x10m Shuttle Run
    🔽
    Max Cal BikeErg
    🔽
    Rest

    B) 20-23/15-18 Cal SkiErg
    +
    3x10m Shuttle Run
    🔽
    Max Cal Echo Bike
    🔽
    Rest

  • Painonnosto - Keskiviikko Workout

    LÄMMITTELY
    3-5:00 min vapaavalintainen ergometri.
    Sitten 3 kierrosta tai 10:00 minuuttia:
    5+5 1-Jalan lantion ojennus lattialta
    10 Deadbugs
    5 6-Way meadow raise pienillä kiekoilla
    5 Rivekääntö lantiolta
    5 Etukyykkyä
    5 Pystypunnerrusta

    RINNALLEVETO & TYÖNTÖ
    Raaka rive + rive + tasajalkaa työntö,
    Aloita kevyellä ja nouse keskiraskaaseen kuormaan 15:00 minuutin aikana. Nosta aina 1:30 min välein.

    BONUS

    Maastaveto korokkeella seisten (5-7cm),
    20 x 1 (kevyt/keskiraskas).
    Nosta aina :30s välein.

    Vauhtipunnerrus,
    3 x 5 (kevyt/keskiraskas)

    Kiertoharjoitus,
    3 Kierrosta:
    20 Starfish crunches
    20m+20m 1-Arm banded kettlebell carry (heavy)

  • Conditioning (55min) Workout

    EMOM 25:
    1: 5+5 KB Clean & Jerk 24/16kg
    2: 10 T2B
    3: 15m Walking Lunges
    4: 30sec HS-hold
    5: Rest

    Rest 5min

    EMOM 25:
    1: 5+5 KB Snatches 24/16kg
    2: 1-2 Rope Climbs 4m
    3: 10 Push-ups
    4: 15 WB 9/6kg
    5: Rest

  • Team Workout Workout

    In teams of 3:

    Part A)
    3 x AMRAP 9:
    Cal Row
    Cal Ski
    Cal AB

    • Rest 3min

    Part B)
    For Time:
    Total Row Calories from Part A
    -into-
    Total Ski Calories from Part A
    -into-
    Total AB Calories from Part A

    FLOW:
    Part A, you need to switch athlete every 15/12 calories.
    Part B, you switch athlete every minute.

  • Conditioning Workout

    EMOM 25 (5 rounds):
    1: 50s Machine
    2: 7 Burpee Box Jump Overs 60/50cm
    3: 50s Machine
    4: 10-15 T2B
    5: Rest

  • Chin-ups Strength

    5 Sets:
    2 Weighted Strict Chin Ups
    15 Barbell Hammer Curls, choose weight
    - Rest 1:30-2min btw sets

    — then —

    :30 Chin Up Hold (on top)
    - Perform 1 Chin Up every 10sec

  • Gymnastics Workout

    4 sets for Quality:
    :30 Hollow Rocks
    — right into —
    :30 Superman Hold
    — right into —
    :60 Inchworm To Push Up
    - Rest 1min btw sets

  • Running & Pull-ups Workout

    EMOM 14:
    100m Skillmill Run
    4-8-12-16-12-8-4 Pull-ups

  • Conditioning (DELOAD) Workout

    AMRAP 60, In teams of 3:
    Max cal Row + Ski
    Or
    Max cal Row + AB
    Flow: 2 team members work at the same time while 1 is resting
    Score: Total Calories

  • Muscle snatch Strength

    3 Sets:
    3 Muscle Snatches @6/10 RPE
    - Rest as needed btw sets.