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

  • Engine Bias, viikko 37 (3/3) Workout

    Metcon (quality)

    30 minutes recovery run/bike.

    Tämä on palauttavaksi harjoitukseksi suunniteltu pitempi harjoitus. Jos keli sallii, niin nauti hyvästä syyskelistä ja mene esimerkiksi Puijon poluille kävelylle/hölkälle. Etsi hyvä rauhallinen hengitystahti ja pidä siitä kiinni koko harjoituksen ajan.

  • 27.9.2019 Workout

    On the 5:00 x 4 Rounds:

    20 Double Dumbbell Deadlifts 30/22,5 kg
    20 Wallballs 9/6kg
    20/15 Calorie Row

    Full speed every round!!!!

  • WOD Workout

    4 Rounds for Time
    18 Pull-Ups
    18 SDHP @24/16kg
    18 Wall Ball Shots @9/6kg

    TC: 15'

  • Strength Strength

    Alt. db snatch 4x12

  • Strength Strength

    OHS 10-8-6-4-2

  • Conditioning 22-09-2019 Workout

    AMRAP 15:00 @ consistent pace
    250 Meter Row
    10 Thrusters @42.5/30kg
    20 USA Swing @24/16kg

    • Pace at sustainable and consistent effort. Each round same,, moderate, output.

  • Optional accessory Workout

    Optional Accessory:

    STRENGTH
    3 Superset

    1) 15 Biceps Curl
    2) 15 Lateral Raise

    RPE 3+ to 4+

    No rest between movements, but 1-2min rest between rounds. Feel the pump!

  • 1.Conditioning Workout

    "We Work" (Teams of 3)
    4 Rounds for Time:
    800m Team Wreckbag Run
    60 Deadlifts, 60 Front Squats, 60 Push Jerks
    800m Team Wreckbag Run
    50 Deadlifts, 50 Front Squats, 50 Push Jerks
    800m Team Wreckbag Run
    40 Deadlifts, 40 Front Squats, 40 Push Jerks
    800m Team Wreckbag Run
    30 Deadlifts, 30 Front Squats, 30 Push Jerks

    30:00 Time Cap
    Wreckbag - 50/35 lb, 23/16 kg
    1st Round (60's) 115/85 lb, 52/38 kg
    2nd Round (50's) - 135/85 lb, 61/43 kg
    3rd Round (40's) - 155/105 lb, 70/48 kg
    4th Round (30's) - 175/125 lb, 79.5/57 kg

  • R & R Workout

    Running and Rowing

    6x2min Skillmill Run
    Rest 2min btw

    6x2min Rowing
    Rest 2min btw

    First all 6 sets of running or rowing and then move on. Score the distance.

  • Endurance WOD Workout

    In teams of 3 for 45 minutes at consistent effort:

    Station 1: Bike for meters
    Station 2: Ski for meters
    Station 3:
    800 m row
    66 double DB/KB shoulder to overhead (light weight)
    40 m bear walk or 20 m HS walk