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

  • 25.3.2024 Intervals Workout

    3 Sets* of intervals

    10 Each Rounds :

    0:30 Hard
    0:15 @ rest

    – Rest 3:00 between sets –

    • Alternate two (2) machines on each set:

    Set #1 – Echo Bike / Ski
    Set #2 – Row / Bike Erg
    Set #3 – Ski / Echo Bike

    These are classic “Ronnestad” short Vo2max intervals. You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but the sets 2 and 3 should get very hard (and if not, you’re not going fast enough).
    Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles. Alternating two machines in each set keeps the overall muscle fatigue lower (so you can get a more systemic training effect).
    Pace. Hard, repeatable (6:00 max effort pace or faster if repeatable).

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds
    1) 6-8 Ab-wheels
    2) 6-8 Strict T2B
    3) Max AMSU
    4) Plank hold
    5) Rest

  • Muscle & Power, AV2 Strength

    Romanian deadlift 12-10-8-6 reps

  • Muscle & Power, YV1 Strength

    Tempo Front squat 4x6 reps

  • Back squat 20 rep challenge week 3 Strength

    Week 3: 20-rep Squat Challenge
    Back Squat
    • 20 reps
    Add 5-10 pounds onto last week’s successfully completed weight.

  • 22.1.2024 EMOM PK Workout

    EMOM 12

    Odd : Chest Supported Dumbell Rows x 6
    Even : 35 Double Unders

  • Valakyykky pyramidi Strength

    Vala 4-3-2-1-2-3-4

  • 5 min emom: 3 x BMU Workout

    5 min EMOM:
    - 3 x Bar Muscle-Up

  • For Time Workout

    For Time

    25 alt DB Hang Clusters
    50 Double Unders
    25 DB Push Press
    50 Double Unders
    25 Burpees to Target
    @ ahafa

  • Pn-reenit Workout

    Voimatempaus lantiolta ja pp
    25kg saakka

    Tempaus lantiolta
    25-31kg

    Tempaus stopilla pp
    30-34kg

    Rive lantiolta +työntö oikealla jalalla ja toinen väärällä jalalla
    30-35kg

    Valakyykky 4-3-2-1-2-3-4
    25,25,29,30,30,29,27

    Erilaisia boksihyppyjä ja pikkusen loppujumppaa vielä.
    Kädet oli puhki eilisen punnerruksista 🥵