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

  • 21.3 Workout

    Last open workout.

    Post scores to official workout

  • Rowing intervals Workout

    80 min
    Warm up for 10 min
    1.Rowing intervals
    10 x 1000 m, rest 90 s. bs.
    Times: 2.10, 2.10, 2.10, 2.10, 2.10, 2.07, 2.07, 2.07, 2.07, 2.05
    Watts: 159, 159, 159, 159, 159, 168, 168, 169, 169, 177
    HR: 159/180
    Cool down for 5 min

  • Warmup Workout

    3 Sets - Not for Time
    5 Single Leg Kettlebell Deadlift
    10 Side Plank Clamshells/side
    20 Windshield Wipers (10/side)
    *slow controlled movements with purpose to warm up and activate

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 4 - 165 min
    Upper body strength x 2
    Squat -

    Gymnastics
    MU - 40
    BMU -
    BFLY - 30
    BCTB - 30
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 6
    Avg. time to bed - 22:40
    Avg. hours asleep - 8 h 10 min
    Avg. cals/day - 2750

  • 18.11.2019 Strength

    Bench press
    4-4-3-3-2

  • B. Hang squat clean Workout

    find your daly max HSC

  • Henkeli 030220 Strength

    ** Jerks, squats, Broad Jumps and accessory.**

    8x1 split jerk form rack or blocks.
    85-105% max. (voit tehdä esim pyramidina)

    Back squat 6x2

    10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

    3 rds:

    5+5 turkish get up
    5+5 käsipainosoutua punnerrusasennossa. hidas, kontrolloitu liike, pyri pitämään lantio stabiilina, ettei se lähtisi kiertymään liikkeen mukana

    Mark your split jerk weights here 👇🏻

  • Bike, Double unders and pullups Workout

    For time

    • 12/10/8/6/4/2 Cals @ assault bike
    • 42/36/30/24/18/12 Double unders
    • 12/10/8/6/4/2 Pullups

  • warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    GHD Sit Ups 10 reps

  • Gymnastics + weightlifting Strength

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1 + 11x2
    - MU x 28

    2.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 20 (singles)

    3.Weightlifting
    EMOM15: Clean & jerk x 1
    - 5 x 45
    - 5 x 47.5
    - 5 x 50