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

  • 3 rounds + 3 rounds Workout

    3 rds: (18min.)
    1.) Air Runner 1min.
    15s. Rest
    2.) Bike erg 1min.
    15s. Rest
    3.) Row 1min.
    15s. Rest
    4.) Ski 1min.
    15s. Rest
    5.) Rest 1min.

    Rest 3-5min...

    3 rds: (18min.)
    1.) Air bike 1min.
    15s. Rest
    2.) Shuttle Run 1min.
    15s. Rest
    3.) DU's 1min.
    15s. Rest
    4.) Burpee 1min.
    15s. Rest
    5.) Rest 1min.
    15s. Rest

    • You choose reps.
    • Go sustainable pace.

  • Strength Strength

    Heavy Deadlift (16 mins)

    6x2 reps
    - touch n' go reps
    - no need to max out
    - stay at around 90% of each set
    - 2 mins rest between sets

  • Strength Strength

    • 5-5-5-5-5 of:
    BB Back Squats
    5 @ 9 RPE (-5%) (Load Drop)
    75% 1RM 5 reps
    80% 1RM 5 reps
    80-85% 1RM 5 reps
    75-80% 1RM 5-5 reps

  • 30.4.2019 Workout

    6 x AMRAP 3

    1 x Rope Climb
    10 m HS walk
    21 thrusters 45/35kg
    max reps American swing 24/16kg

    Rest 2 minute.

    Palaveri klo 21:00 salilla.

  • 30.4.2019 Workout

    3 RDS

    Row 500 Meters
    Run 400 Meters

    Rest 3:00 between rounds

  • Endurance Workout

    • 4 Interval of:
    Row 500 m @ max effort
    1:2 rest each interval

  • 28.4.2019 Workout

    EMOM 15

    1 min : 12 C2B
    2 min : 16 pistols alt.
    3 min : 10 HSPU

    Miten meni? Pitikö skaalata jotain? Esim. jos on Ring MU, minua kiinnostaa se että te joillekka ne on vielä haastavia WC:ssä lukee muutakin kuin DONE.

  • 28.4.2019 Strength

    Back Squat

    4x3@80-85%

  • 010718B Strength

    Speed bench press 8x3, 1min rest

  • Extra hauiskääntö Strength

    3 x 12 + 12 biceps curls,

    You can choose the weight and the style.