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

  • EMOM 28.3.2021 Workout

    EMOM x 12 min

    Minute 1: Bike 15 cal
    Minute 2: 20 Ab-mat sit-ups
    Minute: 3: Double unders 10-60
    Minute 4: Side plank raises 20

  • Saturday Madness Workout

    Teams of 2
    5 rounds
    30 Hang Power Clean @52.5/35kg
    60 Wall Balls @9/6kg
    300 Meter Farmer Carry Heavy
    - Goal: One person works, split however desired. BB Loading should be light today.

    Rx+: @60/42.5kg
    TIME CAP = 35 mins

  • 27.3.2021 Workout

    5 Rnds. 40 sec work. 20 Sec rest. AMRAP

    Ring Muscle Ups
    Power Snatch 70/50 (Teens 60/42,5)
    Toes To Bar
    Front Squat 70/50 (Teens 60/42,5)

  • 27.3.2021 Workout

    4RFT:

    Row 1000/900m
    Bike 2000/1800m
    100 Double Unders

  • Fredag 26/3 2021 Workout

    Open 21.3 or coach suprise

  • Warm up and WOD Workout

    EMOM x 10
    Min 1: easy bike
    Min 2: easy row

    WOD
    50-40-30-20-10
    Calorie row or bike

    After every round do 2 rounds of Cindy

    “Cindy”
    5 pull-ups
    10 push ups
    15 squats

  • Friday Accessory work Workout

    3-4 rounds
    16/20 cal standing bike erg or AB @moderate pace
    20+20 banded side steps
    15-20 hollow rocks
    rest 1-2 min

  • VKO12 Treeni 1C Workout

    Core

    EMOM7

    4-6 yhden jalan linkkari (v up)
    4-6 linkkari (v up)
    4-6 vatsakeinu (hollow rock)
    4-6 sec katsakeinupito (hollow hold)

    Tee toistot aina mahdollisimman putkeen ja sen jälkeen loppuminuutti lepoa. 7 sarjaa siis yhteensä.

  • VKO12 Treeni 1A Strength

    Painonnostoa

    Etsi päivän raskas

    1 x rinnalleveto + ylöstyöntö raakana tai saksiin

    *Käytä tähän noin 15-20min

  • VKO12 Treeni 2B Workout

    5 x 2 min amrap / 2 min lepo

    A)
    6 käsipainotempausta (1 x 22,5/15 kg DB)
    6 burpee yli tangon
    6 leuanvetoa
    6 boksihyppyä

    *Aloita levon jälkeen kierros aina alusta ja pyri mahdollisimman tasaisiin kierroksiin.
    *Tulos hitaimman intervallin toistomäärä.