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

  • VAHVIN Workout

    🏋‍♀️💥🏋💣🏋‍♀️

  • STAMINA Workout

    5 rounds
    Row 1000m/ski 800m/C2Bike 2000m
    * -rest 2min between sets*

  • Military Bench Press MAX REPS Workout

    AMRAP w/ BW (men) or 2/3 BW (women)

  • Chin ups & ring dips Workout

    EMOM12:

    Track 1:
    a) 60% chin ups w/ 2-5s top holds - RIR 0-1
    b) ring dips - RIR 2
    c) rest

    Track 2:
    a) full reps / upper ROM chin ups (2-4 reps)
    - partial reps: 5cm alempaa kuin viime viikolla, sama toistomäärä
    - koko toistot: lisää yksi toisto viime viikosta
    - RIR 0-1 viimeisellä setillä
    b) ring dips - RIR 2
    c) rest

  • Core accessory Workout

    3 Sets For Quality

    3 TGU L

    30s Side Plank L

    3 TGU R

    30s Side Plank L

  • 19.10.2023 Intervals Workout

    3 Intervals @ RPE 7/10*

    A1. 12-minute AMRAP
    1000m Row
    100 Double-unders
    500m SkiErg
    50 Air squats

    A2. 12-minute AMRAP
    1000m SkiErg
    20 Burpee box step overs, 24/20″
    500m Row
    20 Toes-to-rings

    A3. 12-minute AMRAP
    500m Row
    100 Double-unders
    500m SkiErg
    50 Air squats
    500m Row
    20 Burpee box step overs, 24/20″
    500m SkiErg
    20 Toes-to-rings

    4-minute BikeErg @ steady pace (5/10 effort) after each interval

    • Pace you could keep for a 40-minute max effort. You should be able to maintain your pace across the intervals

    Feel. Our aim in today’s intervals is consistency over each 12-minute piece. The pace should be a 7/10 effort, or something you could hold for around a 40-minute max effort. Target to keep your effort the entire way, taking short breaks as needed on the double-unders, air squats and toes-to-rings.
    Rather than rest, after each interval (including the final one), you have a 4-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however it is not going to enable as much recovery as full rest.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

    Adaptation. Improve your threshold conditioning while working on key movement skills.

    Instructions. Set up equipment 2-3m apart to allow for easy transitions.

  • 19.10.2023 EasyWod Workout

    For time :

    One Arm DB Thrusters 10+10
    20 Box Jumps 24"/20"
    One Arm DB Thrusters 7+7
    15 Box Jumps 24"/20"
    One Arm DB Thrusters 5 + 5
    10 Box Jumps 24"/20"

    DB 22,5/15kg

    TC 8

  • 19.10.2023 EasyWod Strength

    Incline Bench Press w/ DB`S

    4 x ( 6 - 8 ) AHAP

    Go Every 2:30

  • 19.10.2023 EasyWod Strength

    Bench Press

    Use 10 Minutes to approaching. Perform 5 sets Of 5 rep sets, same weight across.

    Rest 2:00 - 2:30 Between Sets.

  • SKILL Workout

    Bar MU skills

    E2MOM, 5rounds
    1-5 bar MU
    10-20 Wall ball