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

  • 14.9.2022 S.O.S Workout

    On The 4:00 x 5 Rounds:

    60 Double Unders
    30/21 Calorie Row
    10 Thrusters 42,5/30kg

    • Aim for unbroken sets of double unders each round

    • Let's row an uncomfortable pace but you should still be able to get off the rower and get right to work on the barbell.
      -Aim to complete the thrusters in unbroken sets.
      -Each round we want to move quickly but we also want that pace to be sustainable. Let's smart about the pace you choose from the start.

    • Overall score will be the sum total working time.

  • 14.9.2022 Zone 2 Cardio Workout

    40-60 min Bike, Run Or Row

  • Day 46 - Rest or active recovery Workout

    Warm-up: Easy swim for 200m

    A: Swim 8 x 50 m. Rest 75 sec between sets. Fast 50m sprints.

    Cd: Easy swim for 200m

  • Keskiviikko 14.9.22. Workout

    Warm Up
    2 rounds
    2 min bike / air bike
    5+5 squat strech
    10 scapula rolls on pull up bar
    5 tempo wall squat
    5 barbell row + 5 barbell press + 5 barbell back squat
    1 min plank hold

    then start to climb for squat weight

    Strenght
    Back Squat 5x5 @70-75% , go every 2-2.5 min.

    3 sets
    Shoulder Press x 3 reps, start @70% and build to heavy 3 rep set.
    rest 1 min
    Weighted Pull Ups x 3 reps, start @50% and build to heavy 3 rep set.
    rest 2-3 min

    then

    1 time max reps press @80-85% of heaviest 3
    rest 1 min
    1 time max reps weighted pull ups @50-68% of heaviest 3

    Accessory Work
    2 rounds
    12-15 tempo goblet squats @16-24/24-32kg
    12 double db death march walk
    :20-30 flutter kicks
    rest 2 min

    2 rounds
    12-15 laying frensh tricep turns
    12-15 alt hand db hammer curls (hauikset vuorokäsin käsipainoilla, vasaraote)
    10+10 kick backs with 1 light dumbbell
    rest 2 min

    Assariliikkeissä toistovaraa pitää jäädä 2-4 toistoa.

  • 30.9.2022 Abomination Workout

    AMRAP 15

    21 GHDSU
    15/12 Calorie Row
    9 Dumbbell Thrusters 22,5/15kg

    • Find a steady pace on the GHDSU´s an the rower

    • The major goal he should be complete the thrusters unbroken each round.

  • 30.9.2022 Back Squat Strength

    4 Sets of 5 @ 65 - 70%

    • 4 - 5 Isometric ( pause )

  • 30.9.2022 Warmup Workout

    3 - 5 Rounds :

    10 Alternating Double Dumbbell Plank
    10 Air Squat
    10 Sit-Ups

  • 13.9.22 Workout

    2.30min x5
    2min rest between sets (21min total)

    one round of ”DT”
    rest of the time max reps double unders

    one round of DT:
    12 deadlift
    9 hang power clean
    6 push jerk

  • Birthday Bash Workout

    4 rounds for time:

    20 cal SkiErg/Echo bike
    8 d-ball cleans
    20 m dbl db lunges

    F5WA

  • 12.9.2022 Basic Workout

    AMRAP 3 x 3 Rounds

    Row 500/450mm
    Remaing Time Deadlift 60/45kg

    Rest 1 between rounds.