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

  • Strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.Strength
    A. SMU
    - 1 2 3 4 2
    - Total of 12 reps

    B. 4 sets: back rack reverse lunge 6+6
    - 55 kg

    2.Conditioning
    A. 6 x 4 min on : 2 min off, for calories
    - Run - 60 + 61 cal
    - AB - 60 + 61 cal
    - Row - 61 + 61 cal
    HR 168/185

    3.Accessory
    A. 3 sets:
    10 hip thrust - 60 60 60 kg
    8 hamstring curls on rower

    B. 4 sets:
    12 bicep curls - 15 kg
    20 banded triceps extension

  • Row + DB Snatch Workout

    10cal row
    15 DB Snatch

  • Strength + aerobic work Strength

    130 min
    Warm up for 20 min

    1.Pause Front squat
    6x2 @ 80-85% of Max double
    - Rest as needed

    2.Ring MU Accessory
    Every minute on the minute for 12 minutes:
    1) Tough effort Top of Dip hold - 15 s.
    2) Tough effort Bottom of Dip hold - 15 s.
    3) Tough effort False grip Chest to rings hold - 15 s.

    3.Aerobic work
    Easy bike erg. for 60 min
    Avg. pace 2.23.2/1000 m
    HR 127/140
    25139 m

  • Kettlebell WOD Workout

    Kettlebell WOD (or dumbbell, or bottle etc..)

    21-15-9 for time:

    KB Snatch
    Goblet squat

  • Talvikarkelot 2020, lajit 1-2 Workout

    Laji 1:
    klo 00.00-10.00: 10 x 1 min intervall
    8 tangon yli burpee
    + max. toistot maasta suorille käsille, 27,5 kg /35 kg
    Lepo 10-13.00
    Laji 2: 13.00-25.00 vapaassa järjestyksessä aikaa vastaan:
    Leuanvedot (m60, sekaparit 50, N40)
    Rive:
    10x 42,5/35 kg
    10 x 50/40
    10 x 57,5/45
    10 x 65/50
    10 x 72,5/55
    10 x 80/60
    10 x 87,5/65

  • Aerobic work Workout

    40 min
    Aerobic work: easy bike
    HR 119/146
    Avg. 2.25/1000 m

  • Nanorosso 14.08.21 Workout

    Amrap 20'
    Buy in 5 km airbike
    Then
    Max rounds in time remaining
    15 power clean 42.5kg
    12 box jump over 60cm
    9 thrusters

  • Strength + rowing intervals Strength

    110 min

    Warm up for 15 min

    1.BCTB
    - Not done

    2.Bench press
    A. 6 RM

    B. 3x4 @ 6 RM

    3.Strength accessory
    5 sets:
    8 DB Incline Bench - 20 20 20 25 25 lbs
    12 Ez-Bar Bicep curl - 15 15 15 15 15 kg

    4.Rowing intervals
    A. 5 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.04, 2.05, 2.04, 2.04, 2.05
    - Rest 3 min

    B.5 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.03, 2.02
    - HR 162/185

  • Assault bike in pairs with a twist Workout

    In pairs 300 cal assault bike for time. During that time, as E2MOM 7 syncro burpee box overs. Split the assault bike however you like.

  • Handstand practice Strength

    3 rounds
    60 s handstand facing away from wall
    30 s rest
    60 s handstand facing to the wall
    30s rest
    10 shoulder taps