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

  • Premium shake Workout

    8 min EMOM
    1. Min 15cal echo bike
    2. Min 20 pull up
    3. Min 15cal echo bike
    4. Min 20 Dips

    Rest 3min

    8 min EMOM
    1. Min 12cal echo bike
    2. Min 15 wall ball 9kg
    3. Min 12cal echo bike
    4. Min 15 box over burbee

    Rest 3min

    8min EMOM
    1. Min 10cal echo bike
    2. Min 10 pistols
    3. Min 10cal echo bike
    4. Min 10 Devils press 2x17,5kg DB

  • Back squats 8-4-4-4 Strength

    Do all sets with same weight. 2.5-5 kg more than last time. Rest 3-5 min between the sets.

  • Rest or Swimming Day Workout

    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.
    1 min rest
    100m swim
    rest 1 min
    2x25m kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. OR WITHOUT BOARD, ITS PRETTY HARD AT FIRST. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.

    finisher
    25m fast
    25m recovery
    rest 1-2 min and repeat 2-3 times.

  • Torstai 28.10.21 Strength

    1.) Drop snatch +sots press + ohs 5×3+3+3
    2.) Man press 5×2
    3.) Bench press 6×4
    4.) Back squat 5×3 2sets w/5.sec ecentric

  • DB 350 Workout

    50x DL with 2x DB
    50x Box Jump
    50x Squat with 1-2x DB
    50x Burpee
    50x Walking Lunge
    50x Shoulder Press with 2x DB
    50x Sit Up

  • Nanorosso 27.10.21 Workout

    For time
    1 round of Macho man 60kg
    50 double under
    2 rounds of Macho man
    50 double under
    3 rounds of Macho man
    50 double under
    4 rounds of Macho man
    50 double under
    5 rounds of Macho man
    50 double under

    1 round of Macho man= 3 power clean 3 Front squat 3 push jerk

  • Nanorosso 26.10.21 Workout

    Amrap 20
    5 strict pull up
    10 dumbell snatch 24kg
    15 lateral dumbell burpees

  • Nanorosso 23.10.21 Workout

    Amrap 25 in team da 2
    50 40 30 20 10
    Burpees box jump over 60cm
    Ttb
    One arm dumbell thrusters 22.5kg
    Max cal assault bike

  • Nanorosso 22.10.21 Workout

    Amrap 7
    Max power snatch 50kg
    Every minute 7 ttb
    Rest 6'
    Max bar facing burpees
    Every minute 7 push press 50kg

  • Nanorosso 20.10.21 Workout

    On the 2'30" x 10 rounds
    10 hang power clean 50kg
    30 double under
    500m assault bike