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

  • Nanorosso 29.11.2020 Workout

    For time
    50/50/25
    40/40/20
    30/30/15
    20/20/10
    10/10/5
    DU/SIT UP/PUSH UP

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 rounds:
    4 min on/1 min off @ VK1 – VK2 pace
    - 2.10, 2.10, 2.10 (160 w)
    Rest 3 min
    B. 3 rounds:
    4 min on/1 min off @ Slightly faster than first sets
    - 2.07, 2.07, 2.07 (170 w)
    HR 154/176
    Cool down for 5 min

    PM: 130 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 15x1 + 5x2
    - MU x25

    3.BCTB
    - Drills
    - BFLY x20
    - BCTB x15

    4.Weightlifting
    Snatch x 1
    Go every 90 s. x 12, start @ 60 %

  • Henkeli 300220 Strength

    ** Clean, pull ups + accessory...**
    Clean 6x2 (6 kovaa työsarjaa)

    Pull ups 4x3. Use extra weight if needed

    For quality:
    3-4rds
    6-10 double kettlebell front rack box step ups (per leg)
    60m sand back/d-ball/atlas stone carry (women 30-50kg, men 50-70kg. Kuorma vartalon etupuolella, ei hartialla)

    Mark your Clean weights here 👇🏻

  • Hard routine + aerobic work Workout

    120 min
    Warm up for 25 min

    1.Gymnastics
    4 rounds, rest 1 min between:
    8 cal bike
    20 + 20 DU
    2 kip pull up + 2 TTB + 2 CTB

    2.Metcon
    2 RFT:
    50 wall ball
    30 cal bike
    30 TTB
    20 DBS @ 15 kg
    Time: 18.11, rounds 9.11 + 9.00
    HR 172/188

    3.Strength
    Alt. btw. A & B for 2 rounds:
    A. 10 KB strict press + 8 STTB
    - 10 kg

    B. 8 feet el. ring row + 8 ring push up

    4.Aerobic work
    Easy bike for 30 min
    11500 m, 2.36/1000 m
    HR 120/130

  • Rest day Workout

    Rest day

  • COOL DOWN Workout

    Kangaroo Flow video and 5-10 Down Dog to Cobra video

  • Nanorosso 31.12.20 Workout

    Amrap 5
    6 round di the chief 50kg
    Max cal bike erg
    5' rest
    Amrap 5
    5 round di the chief 65kg
    Max cal bike erg
    5' rest
    Amrap 5
    4 round di the chief 80kg
    Max cal bike erg

  • Snatch pulls with stop Strength

    4 kertaa, 100+% snatch maks.

    3 Snatch pulls, 2s stop polven alla

  • 3.1.2021 Strength

    TABATA 12, 30/30
    1. Hang clean
    2. Hang squat viran
    3. Truster
    4. Hang power snatch

    EMOM 10, 1,5min
    Push Jerk, sarja 5-5-3-3-1-1-1-1-1-1

    EMOM 6, 1,5min
    DDB Curls 10+ DB Triceps 10

  • Gymnastics + strength Strength

    100 min
    Warm up for 20 min

    1.BCTB
    - Drills
    - BFLY x 25
    - BCTB x 20 (singles)

    2.Front squat
    - 5x5x65 kg

    3.Deadlift
    - 4x8x80 kg

    4.SHSPU
    - Feet on 24" box
    - 8 8 8