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

  • Conditioning Workout

    In 30 minutes
    With a partner (you go, I go)

    Complete 4 rounds of :
    30 wall ball@9/6kg
    30 renegade row (15/15) @2x22,5/15kg
    30 box jump over @60/50cm

    Rest 3 mins

    Then AMRAP in remaining time of :
    10 Dumbell Hang Cluster @2x22,5/15kg
    20 T2b
    30 double under each person

  • EASY: Partner AMRAP Workout

    45s on / 15s off x8:
    a) row
    b) 3+3 s.a. db clean & jerk - rest the remaining time

    Treenin flow: Toinen pareista aloittaa A:sta, toinen B:stä. A:ssa soudetaan 45s aikana maksimikalorit ja b:ssä c&j jälkeen loppuaika minuutista huilia.
    Tulos yhteenlasketut kalorit.

  • 18.11.2024 BasicWod Strength

    OverHead Squat

    6 x 3

    Go Every 2:30

  • 18.11.2024 BasicWod Workout

    AMRAP 10

    5 + 5 Hang Dumbbell Snatch
    15 Air Squat
    20 Sit-Ups

  • 16.11.2024 Intervals Workout

    AMRAP 5
    40 Double-unders
    8 DB thrusters @ 2 x 22.5/15kg
    12/8 (cal) SkiErg

    AMRAP 5
    BikeErg @ 106-112%FTP20

    AMRAP 5
    40 Double-unders
    8 Devils presses @ 2 x 22.5/15kg
    12/8 (cal) SkiErg

    AMRAP 5
    BikeErg @ 106-112%FTP20

    AMRAP 5
    12/8 (cal) SkiErg
    8 DB thrusters @ 2 x 22.5/15kg
    40 Double-unders
    8 Devils presses @ 2 x 22.5/15kg

    – Rest 2:30 between intervals –

    Session overview. These are high intensity intervals with short rests. The aim is to keep moving and to the output high (adjust A1 movement options/rep scheme as needed for this).
    Adaptation. Improve your aerobic capacity in a sports-specific context. Build your lactate tolerance.
    Session RPE/Feel. 8-9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). These should feel hard right from the first interval. Do your best to 1) keep moving on the AMRAP, 2) hold your pace on the bike.
    Pace. Hard but sustainable pace on the AMRAP. Use the % avg. watts based on your Bike power profile on the bike. IF you haven’t done the Bike profile you can just hold a pace you think you could do for 12:00-14:00.

  • Conditioning Workout

    Every 3 mins x 12 sets
    Split into 3 teams and rotate between :

    A:
    For time
    16 air squat
    16 alt. Dumbell hang clean @22,5/15kg
    16/12 cal row/bike

    B:
    For time
    8 Hr push up
    8 (plate G2OH + lunge 1/1) @20/15kg
    8 shuttle run (8x10m)

    C:
    For time
    32 double under
    16 abmat sit up
    8 burpee pull up

  • WOD Workout

    9'AMRAP:
    10 KB swing @16/24
    10 KB goblet thruster
    10 cal row

  • Strength Workout

    3rnds for quality:
    5/5 bear pos./quadruped birddog
    8 prone snow angels
    5/5 wall assisted one legged RDL

    9'EMOM:
    1: 1-2 wall walk
    2: 5/5 KB goblet hold split squat w. jump
    3: 5/5 side plank leg raises

  • 4.11.2024 Workout Warmup Workout

    Warm-up

    BikeErg warm-up
    5:00 @ easy pace
    +
    2x
    1:00 @ hard/harder pace
    2:00 @ moderate pace
    +
    3x
    0:10 @ SPRINT
    1:50 @ easy

  • Halloween wod #masu Workout

    Halloween partner wod for time:

    30 DB Clusters
    40/30cal Bike erg
    30 DB Devil's press
    40/30cal Bike erg
    60 DB Box Step Overs
    40/30cal Bike erg
    30 DB Devil's press
    40/30cal Bike erg
    30 DB Clusters

    DB 2x20/15kg