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

  • Strict Nicole Workout

    AMRAP 20:
    400 Meter Run
    Max Strict Pull-ups

  • Onsdag 22/5 2019 Workout

    Partner wod 12min amrap
    Partner 1: Amrap HSPU
    Partner 2: 250m row

  • Partner WOD Workout

    3 Rounds for time w. partner:
    Row 1k
    50 Hang Power Snatch (35/25kg)
    30 Kipping Pull-ups

    Split work as you wish
    Rx+: 43kg/30kg + C2B
    Timecap: 30 mins

  • 19.5.2019 Workout

    Ergos

    20 min Row, 20 min bike, 20 min Ski

    ja 30 huoltoa

  • Mixed aerobic Workout

    3 rounds (40min cap)
    1000m Row
    1000m run (3 laps)
    50 Step-ups
    (Rearrange order to accomodate number of rowers)

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING
    10-8-6

    Power Snatch 40/30kg
    Back Squat
    Bar over Burpee

    RPE 4

  • 17.5.2019 Etukyykky Workout

    Etukyykky 4x4@90%

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

  • 15.5.2019 Masters EM Workout

    Takakyykky 3x2@90%

    Ylikorkea Tempaus veto 3x2@50-60%

    Tempaus 2@75%, 2@80%, 3x1@85%

    Työntö 2@75%, 2@80%, 3x1@85% (pukit/telineet)

    Te-Veto 2x3@100%, 2x2@105%

  • Skill Strength

    Skill (15 mins)
    KB Windmill
    - technique without weight
    - KB only lower hand
    - KB only upper hand
    - KB in both hands

    Do 2x 8/8reps with each level, adjust weight accordingly

  • Måndag 13/5 2019 Workout

    For time
    Buy in:
    1600m run
    5 rounds of
    5 Push press 50/35kg
    10 Pull ups
    30 Du
    Cash out:
    1600m run