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

  • Tiistai 1.11.22. BASIC Workout

    Treeni 1
    Warm Up
    2 rounds
    2:00 cardio machine
    3+3 Reverse lunge + trunk twist
    3 dynamic squat strech
    6 wall squats
    6 scap pull ups
    12 ring row
    6 RDL + 6 normal deadlifts with barbell

    Strenght
    12-9-6-6-6 reps
    Deadlifts, Building in weights
    Perform 4-6 strict chin ups right after deadlifts
    rest 2-3 min bwn sets

    Accessory Work
    3 sets
    8-12 Double KB Front Squats
    rest 1 min
    8-12 DB hang clean&push press alt hand + 8-12 ring row
    rest 2 min

    Finisher
    2 rounds
    1:00 front plank
    15/15 side plank knee tuck
    Rest as needed

  • Kettlebell Workout

    Skills
    Drop Snatch Practice

    Wod
    20-18-16-14-12-10-8-6-4-2
    Snatch
    Goblet Reverse Lunge
    10-9-8-7-6-5-4-3-2-1
    Push-Up

    Tc: 18’
    @24/16

    Afterparty
    3 rounds
    Adductor Side Plank x 10-20 sec / side
    Side Bend x 15 / side @heavy
    Rest:1 min

  • EASY: Gymnastics strength Workout

    20s on - 20s off for 4 rounds
    a) wall walk
    b) strict pull up
    c) rest
    d) alternating (goblet) curtsy lunge
    e) toes-to-rack
    f) rest

  • Rowing and UB DUs (main site 180428, 180504) Workout

    5 rounds for time of

    • 1 sub-0:45 250-m row
    • 50 unbroken double-unders

    If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise

  • 1.11.2022 Echo Bike FTP Prep ( 1/3 ) Tee tämä jos et muuta ehdi (( ja elmeri ei korvaa tätä jääkiekolla )) Workout

    10 Rounds :

    2 minutes ON
    1 minutes EASY

    Score: Lowest Average Watts of the 10 Rounds.

    • In a few weeks from now we will complete a 20 minute echo bike test. This will be 1 if 3 workouts to help prepare for test.

    • Set your echo bike to intervals of 2 minutes work, 1 minute rest. During the rest period, you´ll keep pedaling and complete an easy1 minute bike.

    • At the end of the workout you'll record you lowest average watts of any round. this number will show during your rest period each round so just be sure to look out for this number while you are doing your easy bikes.

    -The goal here is to feel out what pace you'd like to try to hold during your minutes test. This pace can be felt out and tweaked during this 3 week ramp out.

  • EMOM30 Workout

    1. Kelkka
    2. 6/6 Yhden käden kahvakuulaheilautus
    3. 6-10 Wall ball
    4. 40s Soutu
    5. 4-6 Burpee boksin yli
    6. Lepo

  • 2.11.2022 Deadlift Strength

    4 Sets Of 2 @ 75% - 80%

  • 2.11.2022 Freaky 5k ( Aruba ) Workout

    On The 6:00 x 5 Rounds:

    1000/800m Row
    Max Bodyweight Reps

    Round 1 : CTB
    Round 2 : HSPU
    Round 3 : TTB
    Round 4 : Pistols, alternating
    Round 5 : 10m Shuttle runs

  • 2.11.2022 Strict Pull-Ups ( Aruba ) Workout

    7 Sets fo 40-50% Unbroken Set

    • Full Recovery between sets ** Use same modification than Unbroken max set .

  • 2.11.2022 Strict Pull Ups ( Aruba ) Workout

    Complete 1 Unbroken Set For Reps

    • Use Band if needed 10+ Unbroken