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

  • 40 min amrap "J&V" Workout

    500 m row, t go you go
    2 rounds of cindy, 1 round each athlete
    2 rounds of DT, 1 round each athlete

  • Nebula Workout

    For time:

    3 rounds:
    600 m bike erg
    15 Wall balls 20/14
    15 TTB

  • 17.7 Wod Workout

    Gari ( u go/i go)

    40 pull-ups
    400m run (together)
    21 thrusters (95/65lbs)
    400m run
    21 thrusters
    400m run
    40 pull-ups
    Time cap 45min

  • Fredag 16/7 2021 Strength

    Back squat 3rm
    +
    For time
    1000/800m row
    50 wall balls
    500/400m row
    25 Wall balls

  • Bazooka Workout

    5R: 50-40-30-20-10
    Pushup - Situp - 1h squat clean (22,5/17,5)
    Or
    Ringdip - t2b - 1h squat snatch (22,5/17,5)

  • Bunyon Workout

    27-21-15-9-6
    DL
    Knee raises
    Row 12cal

  • Bänk body building Strength

    A: Bench press 5-5-5-5
    B: latsdrag 10-10-10
    C: db Shoulder flys 2x10
    D: Db hammer curls 2x10

  • Semesterfit Workout

    A: strict pull ups 4xMax
    B: For time:
    10-20-30-40-50 rkb swings
    Between every set
    10 unbroken Kb goblet squats
    10 unbroken push ups

  • Thursday Optional Cardio or Rest Day Workout

    Swimming Workout
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE VASTALIHAKSET/LONKANKOUKISTAJAT/OJENTAJAT JA LATSIT AUKI
    SIT UIMAHALLIIN.

    3 kierrosta
    25 TAI 50M UINTI (RENTO)
    lepo 30s
    25 tai 50M UINTI (RENTO)
    lepo 30s
    50-100M UINTI (oma keskivauhti)
    lepo 1 min
    50-100m UINTI (oma nopea vauhti)
    lepo 3 min

    yksi kierros on siis 150-300m riippuen siitä miten pitkää matkaa kykenet uimaan. Suosittelen aloittamaan nousujohteisesti jos et ole uinut pitkään aikaan. Esim 1. kierros 150m, 2 kierros 200m ja kolmas 250m esim.

    ja loppuun vielä rento 50-100m palautteluvauhdilla.

  • Power clean Strength

    Every 2 min
    3 PC @ 75%
    2 PC @ 80%
    1 PC @ 85%
    3 PC @ 80%
    2 PC @ 85%
    1 PC @ 90%