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

  • Good bye shoulders Workout

    4 Rounds
    3min work
    1min rest

    15 HSPU
    7 Double DB snatch 22,5/15kg
    AMRAP Echo bike cals

    Your score is Echo bike calories.

  • Conditioning Workout

    Partner workout ( you go , I go)

    A)
    In 12 min.
    50 calories echo bike
    then
    3 rounds of
    25 wall ball@9/6kg
    25 toes to bar
    then
    max cal echo bike in remaining time

    -rest 2 min.-

    B)
    In 12 min.
    50 calories row
    then
    3 rounds of:
    25 USA swing@24/16 kg
    25 push up
    then
    max cal row in remaining time

    -rest 2 min.-

    In 12 min.
    50 calories ski
    then
    3 rounds of:
    25 box step ups@22.5/15 kg; 60/50 cm
    25 Jumping Pull up
    then
    max calories ski in remaining time )

    One person works at a time.
    Switch as needed.

    Goal : 50+ cals in each set in the remaining time!

  • 18.5.2022 Basic ( Deload ) Workout

    25 Minutes for Sweat

    Row 1k / Bike Erg 2k
    30 DeadBugs
    20 KB Swing
    15 Puhs Ups
    10 Strict Pull Ups

  • STRENGTH 19.5 Part3 Strength

    Dumbbell Strict Press
    4 x 8 reps at 100% of your 10RM
    Rest for two minutes between sets.

  • STRENGTH 19.5 Part2 Strength

    Alternating Dumbbell Lunges
    Build to a 20RM over the course of 4 sets.
    All sets must be done as sets of 20.
    Rest for two minutes between sets.

  • RestDay! Workout

    RestDay!

  • WOD 19/05/22 Workout

  • 17.5.2022 Juoksu Workout

    Juoksu n. 45 minuuttia.

    15 min verryttely.

    3x60m spurtteja. Kävely palautus

    2x5 min reipasta juoksua, 3 min. palautus välissä

    10min loppuverryttely.

  • Erg, squats and presses Workout

    15 MIN

    • 30 sec Erg @85%
    • 1/2/3/4/5…. Squats 2x24kg kb in front rack
    • 1/2/3/4/5…. Push presses 2x24kg kb

    score is amount of reps performed - 10 sec Erg=1 rep

  • Clean & Jerk Strength

    10*up to max