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

  • Partner WOD Workout

    AMRAP 30
    “I Go, You Go”
    5 Power Cleans 60/40kg
    4 Front Squats
    3 Burpee over bar
    2 Pushups
    10/7 Cal.

  • Conditioning Workout

    5x AMRAP 4 min on 2 min off
    8 toe to bar
    16 alt. DB hang power clean
    4 burpee box jump over

    continue where you left off

  • Friday 2nd July 2021 Strength

    Strength

    Deadlift

    Strength: 6*3
    Hypertrophy 5*8

    Accessory

    3 sets of 8-12 reps
    Landmine SLDL
    Abwheel roll outs

    Workout

    3 rounds
    200m run
    15 ring bicep curls
    Max rep dips/push ups

  • 10-20-30-40-50-40-30-20-10: BikeErg / SkiErg / soutu Workout

    Aikaa vastaan:

    10-20-30-40-50-40-30-20-10 cal

  • "Dead Man Walking" Workout

    For Time:
    30m Dual DB Front Rack Walking Lunge 15/10kg
    30 Burpees To Target (15cm)
    30m Dual DB Front Rack Walking Lunge 15/10kg
    2:00 Rest
    30m DB Overhead Walking Lunge 15/10kg
    30 Burpees To Target (15cm)
    30m DB Overhead Walking Lunge 15/10kg

    • Overhead walking lunge is done regionals style - one overhead, one on shoulder. Switch arms after 15m.

  • Ulko WOD Workout

    EMOM20
    1) 10 double DB C&J
    2) 10 double DB front squat
    3) 10 double DB box step over
    4) 12 box jump

    Core
    4x 30s on 30s off
    - Tuck up
    - Hollow hold

  • Wednesday Metcon Workout

    Week 9
    Workout Definition
    Row
    600m at 6min test (or fast) pace, Rest 90sec,
    200m at 1min test (or sprint) pace, Rest 3min,
    500m at 6min test (or fast) pace, Rest 75sec,
    175m sprint at 1min test pace, Rest 3min,
    400m at 6min test (or fast) pace, Rest 60sec,
    150m sprint at 1min test pace, Rest 3min,
    300m at 6min test (or fast) pace, NO REST,
    125m sprint at max effort
    Total: 2450m

  • Tuesday Workout Workout

    8 sets
    12/10 calories of ski erg
    20m sledge push at moderate heavy (some weight which starts to feel on your legs last 5m) you can move up on weights) (scale 3x10+10m shuttle run)
    during sessions
    8 push jerks @52.5/35kg
    rest 1:1 bwn sets

    time target is sub 2 min, cap 2.5 min on each.
    Keep ski fast pace, sledge steady/fast pace and go to barbell for unbroken set.
    Increase intensity during workout, dont start all out!

    ajat voi merkata suurpiirtein.

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 good mornings

    Deadlifts
    E2MOM x 5
    10-8-6-4-2

    *increasing in weight each round to get to a heavy 2RM for the day.

  • WOD Workout

    5km row or 10km bike

    *every 4:00 complete 5 deadlifts 225/155

    *35:00 time cap