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

  • 13.6.2024 Mikko´s Triangle Workout

    “Mikko Triangle” – EMOM 40:00 (10 rounds)

    1) Air bike for calories
    2) Row for calories
    3) SkiErg for calories
    4) Rest

    Score. Your score is the total calories hit on each minute.
    Pacing. The aim is to stay consistent on each machine and hit the same calories each round.
    Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories (aim to progress by 1-3 cal/minute from 8-weeks ago when we last tested this) and hold on. You should have a good idea of what’s doable if you’ve been hitting the EMOM sessions weekly.

  • 13.6.2024 Warmup Workout

    3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:

    Air bike
    Row
    SkiErg
    – Rest 1:00 between each round* –

    • 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

  • Muscle & Power, YV1 Strength

    Shoulder press 4 RM, then max reps @ 50%

  • 11.6.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • summer battle 2024 laji 4 Workout

    10 power clean
    20 toes to bar
    10 front squat
    20 toes to bar
    10 shoulder to overhead
    20 toes to bar
    10 thruster

    yleinen sekä master 35kg/55kg

    Elitessä keskimmäiset t2b tehdään barmuina, tanko 35kg/55kg

  • Main site Monday 240610 Workout

    For time

    ♀ 24-inch box, 185-lb barbell, and 14-lb med ball
    ♂ 30-inch box, 275-lb barbell, and 20-lb med ball

    Time cap 25 minutes

    Compare to 201113.

  • EASY: Fran on, Fran off Workout

    2min on - 1min off x3:
    3-6-9-12...
    Thruster
    jumping pull up

    Treenin flow: Jatka siitä, mihin jäit edellisellä intervallilla.

    HUOM! Tämän voi tehdä myös WOD-tunnin mukana!

  • 11.6.2024 Workout warmup Workout

    5:00 BikeErg @ easy pace
    +
    2 rounds
    8 Scapula push-ups
    4 Kneeling goblet get-ups
    8 Scapula pull-ups
    5/side Single leg DB clean and jerks
    10 Banded squats
    +
    Once through
    20 Double-unders
    2 Power snatches @ workout weight
    2 Wall walks
    4 KB Clean and jerks @ 2 x 24/16kg
    4 Chest-to-bar pull-ups
    4 Burpee box jump overs, 24/20”
    12 (cal) BikeErg
    3 DB Devils presses @ 2 x 22.5/15kg
    12 Wall balls @ 9/6kg

  • 11.6.2024 Juoksu Workout

    10 minuuttia hölkkää
    10 minuuttia juoksua
    10 minuuttia kävelyä

  • Muscle & Power, AV1 Strength

    Front squat 3 RM, then 3x3 @ 90%