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

  • PT Group 20.6. klo 18 Workout

    LÄMMITTELY
    Liikkuen lämmittely + tasapaino
    Lantion liikkuvuus

    TIIMITREENI
    4000m laite - saa käyttää kahta laitetta samaan aikaan (hiihto tai soutu)
    100 wall ball parin kanssa
    100 pallon kanssa istumaan nousu parin kanssa
    100 synkronoitu kyykky

    Timecap 30min

  • Lepopäivä Workout

    Rest day - what did you do?

  • Conditioning Workout

    6 x AMRAP3 (Alt. A & B)
    3min rest between amraps

    RX:
    A) 400m run + remaining time max reps T2B

    B) 28/20 cal row + remaining time burpee over rower

    Scaled:
    A) 300m run + remaining time max reps ring T2B
    B) 24/16 cal row + remaining time burpee over rower

    RPE 4-4.5

    Huom! Juoksun ja soudun jälkeen täytyy jäädä vähintään 60s aikaa remaining time liikkeisiin. Tavoite tehdä kierrokset nousevalla scorella.

  • Squats, bench n row Workout

    1000 m row
    50 squats
    50 benchpress
    750 m row
    35 squats
    35 benchpress
    750 m row
    20 squats
    20 benchpress
    1000 m row

  • Hard cindy Workout

    20 round
    20/16cal row
    5 pull ups
    10 push ups
    15 air squat

  • RC 210624 Partner WOD Workout

    I Go, You Go

    7x7min AMRAP, 90sec rest between AMRAP's

    A.
    2 Burpees
    4 Cal Echo bike
    3/3 DB Hang clean & Jerk

    B.
    2 Burpees
    7 Cal Row
    8 DB Snatch

    C.
    2 Burpees
    7 Cal BikeErg
    8 DB Single arm overhead reverse lunges

    D.
    2 Burpees
    4 Cal SkiErg
    4 DB Single arm alternating Devil's press

    E.
    2 Burpees
    7 Cal Row
    10 KB Swings

    F.
    2 Burpees
    8 Wallballs
    4 Push ups

    G.
    2 Burpees
    8 Ground to overhead w/ plate
    8 Air squats

    Switch after every completed round. Choose own plate, DB/KB weight. Result as amount of completed rounds.

  • 12min AMRAP Workout

    12 min AMRAP
    1 pull up
    2 push ups
    3 air squat
    Double reps after each round

  • Front Squat 3x2 + 2x1 Strength

    Front Squat 3x2 + 2x1
    70% — 95%

  • 20.6.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E5MOM
    5-8rounds:
    400m run

    • remaining time easy bike

    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE