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

  • OPTIONAL ACCESSORY Workout

    3-4rounds:

    30-40s wall sit,
    60-90s plank
    15 bicep curl

  • 18.10.2023 PK Workout

    90 Minutes HR Zone 1-2 ( gray - blue )

    You Can Change Ergos as you like

  • 18.10.2023 BasicWod Workout

    EMOM 42

    Minutes 1 - 3 : Row Calories
    Minute 4 : 10 Hanging Knee Raise
    Minute 5 : 15 Push-Ups
    Minute 6 : 12 Box Step-Ups 24"/20"
    Minute 7 : Rest

    Score : Total Calories

  • Conditioning Workout

    Individual workout then the last part is done with partner!!

    3 x
    AMRAP 4 min.
    3 wall walk
    6 toes to bar
    9 USA swing@24/16 kg
    27 double under
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    3x
    AMRAP 4 min.
    3 burpee pull up
    6 box jump overs@60/50 cm
    9 wall balls@9/6 kg
    27 double unders
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    Until the 40:00 mark with a partner
    One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

  • 16.10.2023 BasicWod Workout

    AMRAP 8

    10 Double Dumbbell Push Press
    10 DB Over Burpees
    20 Sit-Ups

  • EASY: Double kb's & row Workout

    E45s x12:
    a) Double kb complex*
    b) 5-12 cal row
    c) rest

    *Double kb complex:
    2-3 rkbs
    2-3 hang clean
    2-3 thruster

    Tavoite: Pyri löytämään sulava tapa liikkua kahvakuulien kanssa, jos et ole tehnyt paljoa kahdella kuulalla, ota painoissa maltillisemmin ja keskity hyvään laatuun.
    Rasittavuus: RPE 7,5-9. Jos kuulat liikkuvat hyvin, voit puskea souduissa enemmän.

  • Conditioning Workout

    10 rounds of:
    250/200m Ski Erg
    Rest 40sec
    250/200m Row
    Rest 40sec
    500/400m AB
    - Rest 1min btw each round.

  • Vk laitteella Workout

    Vauhtikestävyyttä laitteella

  • 16.10.2023 Intervals Workout

    8-minute AMRAP

    1000m Row
    2000m BikeErg

    Rest 2-minutes

    8-minute AMRAP

    500m Row
    1000m BikeErg

    Rest 4-minutes

    2 Rounds ( 4 intervals )

    In a 4-minute window

    1000m BikeErg
    20/15 (cal) Row
    Ski for distance in the remaining time

    Rest 1-minute

    In a 4-minute window

    500m Row
    20/15 (cal) BikeErg
    Ski for distance in the remaining time

    Rest 1-minute

  • 16.10.2023 Front Squat Workout

    Front squat

    4 x 3-4 @ 82-88% (aim for 2-3 RIR on the 1st set, 1-2 RIR on the remaining sets), rest 3 to 4-minutes between sets

    RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.