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

  • Ultimate erg Workout

    3 rounds of
    Ski
    Row
    Assault bike

    First round 7min each
    Second round 5min each
    Third round 3min each

  • Shoulder press week 9/16 Strength

    Week 9/16: Inverted Juggernaut Method
    Shoulder Press
    • 5 sets of 5 reps at 70% NT1RM
    • 1 set of 5+ reps at 70% NT1RM

  • Tiistai 9.5.23. BASIC Workout

    Warm up
    2 rounds
    50 single unders
    15 air squats
    10 scap pull ups
    5 inch worm with push up
    into with cardio machine
    1 min easy + 40sec moderate + 20s fast

    Intervals
    3 x 1.5min on / 1.5 min off
    1 min fast + 30s moderate
    alt time with partner

    Strenght
    Warm up lifts 5-4-3-2 reps
    Thruster 5x1 reps, add weight to each set.

    Metcon
    10 times of 20s on / 20s off
    odd : assault bike/row (faster pace)
    even : kb swings
    5x both

  • Shoulder burner Workout

    5 rounds for time (tc 20min)
    24 cal ski erg
    12 ohs 42,5kg
    6 kHSPU.
    Goal is to go UB on alle movements, take longer breaks between movements if needed.

  • BBC Weightlifting Workout

    "Heavy snatch single in 10 minutes.
    Sitten
    3 Kierrosta:
    1x74%
    1x78%
    1x82-85%
    Nostot 1:30 min välein

    Heavy C&J in 10 minutes.
    Sitten
    3 Kierrosta:
    1x74%
    1x78%
    1x82-85%
    Nostot 1:30 min välein

    Back squats 3 x 5 @67-70%. "

  • Nanorosso 01.01.2022 Workout

    Amrap 20
    NATE X 2
    4 ring mu
    8 hspu
    16 kettlebell swing american 24kg

  • 15.7.2024 Run Intervals Workout

    2 Sets of

    3 x 800m Run*
    – Rest 0:45 between repeats –
    — Walk/jog for 5:00 between sets —

    • Run your 1st 800m of each set @ your 5km pace, then either stay at the same pace or run a little faster on the following 800s in the set.

  • The Hotel Room Workout

    20 rounds for time:

    5 push ups
    5 sit ups
    10 air squats

  • 121221 Sunnuntai Workout

    HERO WOD

    "Barbara Ann"
    5 rounds, each for time, of:
    20 handstand push-ups
    30 deadlifts 60/42,5
    40 sit-ups
    50 double-unders

    Rest 3 min between rounds

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • STRONG MAN FOR QUALITY Workout

    4 rounds
    for quality

    6 sandbag over shoulder
    12m sandbag carry
    3 wall walks
    can be done as you go I go