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

  • 3 x 3 min töitä ja 3 min lepo Workout

    3 x 3min/3min lepo

    300m soutu
    10 maastaveto 84/56kg
    50 tuplanaruhyppy

    Kolme tiukkaa intervallia, puske kovaa

  • Back Squat Ladder 3-2-1 Strength

    Back Squat Ladder 3-2-1

    3 rounds, rest 1-2min between reps and rounds.

    One rounds is 3, 2 and 1 back squats across (with same loading). Rest 1-2min between sets. Add loading after round one and two.

    RPE 4-5

  • Pacing Workout

    Pacing (A+B+C+D+E+F)

    Turn away your monitor from C2

    A) Row/C2 Bike 250m, after you think you got it, check your score. Do the amount of air squat you missed your target (220m= 30 air squat, 317m=67 air squat

    B) Row/bike 250m. Missing meters = Wallball

    C) Row/bike 250m. Missing meters = Russian KBS (32/24kg)

    D) Row/bike 250m. Missing meters =
    C2B/Pull-Up

    E) Row/bike 250m. Missing meters =
    TTB

    F) Row/bike 250m. Missing meters =
    Burpee Box Over

    Rest as needed between rows.

    Row/bike RPE 2-3

    Missing meters RPE 4-5

    (You can also do this entire workout for time!)

  • 10 x alkavalla minuutilla tankokompleksi Workout

    10 x alkavalla minuutilla

    3 maastaveto + 3 raaka rinnalleveto riipusta + 3 raaka työntö 43/30kg tai n. @50% työntö

  • 5 x alkavalla 2 minuutilla 4 thruster Strength

    5 x alkavalla 2 minuutilla
    4 thruster, rakenna päivän mukavaan painoon

  • For Time x 2 Workout

    For Time:

    00:00
    2rounds:
    15 pull up
    30 Db hang snatch
    45 DU
    .
    .
    10:00
    1round
    30 pull up
    60 Db hang snatch
    90 DU

    Targets under 5min, Time caps 7min

  • 4 x alkavalla 4 min Lattiapenkki ja soutu Strength

    4 x alkavalla 4minuutilla

    5 lattiapenkkipunnerrus, rakenna päivän mukavaan painoon
    8+8 kp moottorisahasoutu

  • WOD-liiga elokuu: "9-30-90" Workout

    0:00–15:00
    “9–30–90”
    2 RFT
    9 wall walk (jakakaa vapaasti)
    30 sync hang snatch
    90 sync single unders

    RX: 25/35 kg
    Skaalattu: 15/25 kg, skaalattu wall walk

    Jakakaa wall walkit vapaasti. Tempaukset synkronoidaan yläasennossa. Single undereissa on oltava ilmassa samanaikaisesti.

    Tulos on aika kellossa viimeisen hypyn jälkeen.

    “What a snatch!”
    Jäljellä olevassa ajassa 15 min aikarajasta:
    Etsikää päivän 3RM hang snatch

    Tulos on kummankin kisaajan parhaan 3 toiston noston kilot laskettuna yhteen.

    IKÄRYHMÄT:
    Alle 18-vuotiaat
    RX: 20/30 kg
    Skaalattu: 15/20 kg, skaalattu wall walk

    Masters 50–59, 60+:
    RX: 20/30 kg, skaalattu wall walk
    Skaalattu: 15/20 kg, skaalattu wall walk, 45 single unders

    Standardit, lajivideo ja tuloskortti täällä.
    Standards, video and scorecard here.

  • Metcon Workout

    For time:
    21 db thruster 45/25lbs
    500m row
    15 db thruster
    400m run
    9 db thruster
    30 box jump over

    Tc 12min

  • 3.9.2024 Triceps & Pull-Ups Workout

    5 Sets x Every 4:00

    5 Ring Dips
    5 Weighted Pull-Ups