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

  • 9.3.2017 Workout

    Pukeilta korkea raskas tempaus veto

    4x3 90-110%

  • Endurance WOD Workout

    Endurance WOD
    Partner WOD (2 Rounds forTime)
    80 WB / dip hold
    80 T2B/ wall sit
    80 shoulder to overhead/elbow plank
    80 DU/ Bar hangs
    80 slam balls / hand stand hold
    80 cal airdyne bike / hold bar over head (35/45)
    80 cal row or skier/ and walking plank
    * partners split reps evenly
    * if you and your partner get to rower or skier and someone isn't finished do burpees until they finish.

    Examples: one partner will do wall balls while other partner dip holds. (You can switch at any time). One partner will do T2B while other partner does wall sit, etc.

    Cash out: 200 push ups

  • Etukyykky Strength

    5x3, ilman taukoa

    50-70%

  • Open 17.2 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    2 rounds of:
    50-ft. weighted walking lunge
    16 toes-to-bars
    8 power cleans
    Then, 2 rounds of:
    50-ft. weighted walking lunge
    16 bar muscle-ups
    8 power cleans
    Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
    Men use 50-lb. dumbbells, Women use 35lb. dumbbells

  • Rowing intervals Workout

    2000m Row
    3min Rest
    1500m Row
    2min Rest
    1000m Row
    1 min Rest
    500m Row

    Go 5K pr +5s and the last 30-45s 5K pr -5s on every set.
    Try to keep the tempo 27-33 s/m.

  • Metcon Workout

    10 rounds for time:
    0:10 L-sit
    Rest as needed

  • HSPU Workout

    Jos ei mene strict HSPU:
    20 polvet boxilla HSPU
    "ylävartalo mahd. kohtisuorassa lattiaan nähden"
    Strict HSPU max = 1-3
    5x5 (deficit) strict HSPU
    etsi semmoinen progressio että 5 menee, esim. 2 abmattia on ok
    Strict HSPU max = 3-6
    4x5 deficit strict HSPU
    Strict HSPU max > 6
    3x5 deficit strict HSPU

  • Morning Intervals Workout

    Rowing

    3x
    500/400m every 4:e minute

    Rest 1-2min

    6x
    300/250m every 3:e minute

  • Engine Conditioning Workout

    30 x 40 Sec Rowing/ 15m shuttle run : 20 Sec Rest/ transition
    Pace should be moderate to fast on both.

    Switch from Row to run! So 15 on each

    Post average rowing pace and average distance on each each interval

  • Stamina conditioning Workout

    EMOMx12:
    Odd: 15 Power Snatch (75/55#)
    Even: 15 WallBalls (20/14#)