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

  • WARM UP // Assault bike and Accessory Workout

    This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

    5 Rounds

    • 20 cal assault bike
    • 2 minutes of accessories for your "weak" points

  • Emom bench press Workout

    E3MOM x 5

    2 x bench press tempo 21X1 + 4 reps tempo 11X1
    @75%

  • E5MOM conditioning Workout

    E5MOM

    25 ghd
    Max cal bike

  • Tiistai 15.5 Workout

    Conditioning
    5 Rounds, On the 4:00:
    30 Air Squats
    20/14 Calorie Row
    10 Lateral Burpees over Rower
    Score is slowest round.

  • Rush Workout

    A/
    21-15-9-3 Reps for Time
    Thrusters (1st Round @50kg, then 60kg, then 70kg, then last round @80kg)
    Calorie Row
    Burpee Over Rower

    TC:18'

    B/
    50 DB Push Press (2x22,5)
    *start with 7 T2B every minute *

    TC: 10'

  • 2 rounds Workout

    50 cal Air bike
    1000m Row
    50 Wallball (20lbs)

  • WITH PARTNER Workout

    WITH PARTNER

    AMRAP 15:

    20 SU

    15 Air Squat

    10 Box Jump

    --> One at a time completes one round and the other one rests

    3min REST

    AMRAP 15:

    12 cal row

    9 KB swing 12/16kg

    7 burbee

    --> One at a time completes one round and the other one rests

    The Result is the total of both amraps together

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/lp-istumaannousu Workout

    Aikaa vastaan:

    • 500m soutu
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m soutu
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m soutu
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m soutu
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m soutu
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m SkiErg
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m SkiErg
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m SkiErg
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m SkiErg
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 500m SkiErg
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla

    Paino kommenttiin.

  • Måndag 4/10 2021 Strength

    E90S for 15min
    Power clean & jerk x3@light weight
    +
    Front squats 3x3 @ moderate weight
    Between Every set Max set strict pull ups

  • Pikatreffit Workout

    12-9-6

    Box over burbee
    DB snatch 25/15 kg