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

  • System 10.1.2020 Workout

    For time.

    21/16 cal assult
    9 squat clean @ 50/80kg
    4 rope climb
    9 squat clean @ 50/80kg
    21/16 cal assault bike

    Rest 3min

    21/16 cal assult
    6 squat clean @ 60/90kg
    4 rope climb
    6 squat clean @ 60/90kg
    21/16 cal assault bike

    Rest 3min

    21/16 cal assult
    3 squat clean @ 70/100kg
    4 rope climb
    3 squat clean @ 70/100kg
    21/16 cal assault bike

  • Mave 6x10 sarja/2min Strength

    110kg

  • Utefit Workout

    A1: Fat grip strict pull ups 3xMax
    A2: Dipd 3xMax

  • Extra Credit 04-07-2021 Workout

    • Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
    • Hip IR Pails/Rails

  • Back squat Strength

    Find a heavy 3 in 20min.

  • Double Kettlebell Snatch 3x6 Strength

    Three sets of six reps of double kettlebell snatch. Mark weight of single KB.

  • Double Kettlebell Snatch 3x10 Strength

    Three sets of ten reps of double kettlebell snatch. Mark weight of single KB.

  • Polkupyöräergometritesti Workout

    80 min

    Testin kesto: 30.00

    LAKTAATTIKYNNYKSET

    MAKSIMI HAPENOTTO
    VO2 (suoritus): [ml/kg/min] 51.4
    Syke: [krt/min] 193
    Teho: [W] 250
    Teho/paino: [W/kg] 4.03
    Laktaatti: [mmol/l] 14.6

    ANAEROBINEN KYNNYS
    VO2: [l/min] 2.53
    VO2: [ml/kg/min] 41.6
    VO2 (suoritus): [ml/kg/min] 39.0
    %VO2: [%] 74.0
    Syke: [krt/min] 164
    Teho: [W] 180
    Teho/paino: [W/kg] 2.90
    Laktaatti: [mmol/l] 3.7

    AEROBINEN KYNNYS
    VO2 (suoritus): [ml/kg/min] 31.8
    %VO2: [%] 59.1
    Syke: [krt/min] 135
    Teho: [W] 140
    Teho/paino: [W/kg] 2.25
    Laktaatti: [mmol/l] 1.9

  • F.U. Corona WOD #46 Workout

    AMRAP 25min
    25 sit ups
    25 jumping jacks
    25 push-ups 25 tuck jumps
    25 squats
    25 burpees

    Scale push-ups if needed to get them finished in under 3:00 each round. Even when you get exhausted with tuck jumps, still get your knees as high as you can. The burpees unbroken, which means that you need to focus on breathing and perhaps need to make them by step down & step up technique.

  • Aerobic work + gymnastics + conditioning Workout

    AM: 30 min
    3 min run/1 min walk
    4.6 km, 7.09 min/km
    HR 126

    PM: 110 min
    Warm up for 15 min

    1.HSW
    - 20 m

    2.BCTB
    - Bfly 3x10
    - BCTB 6x1
    - BCTB + bfly 4x1+1
    - KS + BCTB 3x5+5

    3.SHSPU
    A. Lift off + Pike push up 3 x Tough effort
    - 8 8 8
    B. Box pike HSPU 3 x Tough effort
    - 6 6 6
    C. Accumulate 40-50 Push ups for Quality
    - 40

    4.Rowing
    For consistency: 10x1 min on/ 1 min off
    Meters: 261, 263, 264, 264, 264, 264, 264, 265, 265, 267
    Avg. pace: 1.53.5/500 m
    HR 163/179