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

  • BikeErg Workout Workout

    BikeErg intervals

    3 Min Easy
    5 Min Hard (95-100 RPM)
    2 Min Easy Easy Recovery “Spin”
    3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
    1 Min Easy Easy Recovery “Spin”
    4x (1 Min Harder (100-105 RPM), 30 Sec Easy Recovery)
    1 Min Easy Easy Recovery “Spin”
    3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
    2 Min Easy Easy Recovery “Spin”
    5 Min Hard (95-100 RPM)
    3 Min Easy

  • Bench press Strength

    Nousevilla 3-3-3-2

  • SKILL Workout

    Skill Handstand
    * -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

    E2MOM, 5 rounds
    1-3 x Handstand
    10-15 burpee

  • Weighted Dip 1x4, 1x3, 1x2, 1x3 Strength

    Weighted Dip 1x4, 1x3, 1x2, 1x3

  • 13.2.2023 Cardio Interval ( Optional ) Workout

    For total time:

    3k Bike erg + 500m Row

    Rest 3 minutes

    2k Bike erg + 1000m Row

    Rest 3 minutes

    1k Bike Erg + 1500m Row

    TC 30

  • 26.1.2024 PK Workout

    Max Reps Unbroken TTB ( RPE 9/10 )

    Rest 3:00

    2 x 70% TTB OF Max Reps
    1 x 60%

    Rest 2:00 between sets.

  • Kahvakuulapäivä part II Workout

    21-15-9
    kb snatch left (24/16)
    toes to bar
    Kb snatch right (24/16)

  • Just another long ass metcom Workout

    warm up
    2x
    4 plant pull trough e/s
    7 dbl db bench press
    10 box pistol with leg lift e/s

    EMOM 45 min
    45 seconds of each movement
    move at 75% HR, pick reps based on that and how fast you are able to move while keeping HR at desired level
    1) cal ski
    2) alt. pistol squats
    3) ghd sit ups
    4) deficit push ups, use 2x 15 kg plates
    5) rest

  • Rope climber Workout

    For time:

    1K row
    10 Rope climbs
    -4min break-
    10 Rope climbs
    1K row

  • Main site Friday 231117 Workout

    For time

    • With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of
    • Ski-erg calories
    • Bike-erg calories

    Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.