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

  • Death by Echo bike Workout

    6 x 30 cal Echo bike
    1:00 rest between sets

  • Casual throwdown workout 4 Workout

    Standard version:
    Every minute until failure, perform:
    6 clean and jerks 60/40 kg*
     
    *Standard masters (40+) will start with 50/35 kg in the clean and jerk.
    *Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.

    Scaled version:
    Every minute until failure, perform:
    6 clean and jerks 45/30 kg*
     
    *Scaled masters (40+) will start with 35/25 kg in the clean and jerk.
    *Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.
     
    The workout is performed split anyhow. Each athlete has to do a minimum of 1 rep on each minute for the team to continue. Only your team members are allowed to change the weights and you have to put on collars for the reps to count. Score is the total number of reps completed until failure. Note that also the last reps you complete are counted in your score even if you don't finish all 6 to continue. You may continue to switch weights also on the minute where you are supposed to lift and you may help your teammate with the weights.

  • 11.8.2019 Workout

    Eilinen

  • “The chief” Workout

    AMRAP in 3 minutes
    3 Power Cleans (135/95 lbs)
    6 Push-Ups
    9 Air Squats

    Rest 1 minute
    Repeat 5 times

  • Bar muscle up & EMOM Workout

    105 min

    Warm up for 15 min

    A. Skillwork: BMU practice for 75 min

    1. Arch & hollow
    2. Arch & hollow - toes up - press with shoulders
    3. Bar muscle up progression on low pull up bar: hip drive - sit up
    4. Bar muscle up with band

    B. EMOM for 16 min:
    1. min 5 strict C2B + 20 DU
    2. min 25 sec hollow hold
    3. min 5 MU turn + dip on rings with band
    4. min 8 cal assault bike
    163/177

  • Concept-jumppa 45 min Workout

    3 rounds
    Ski 75 cal - Row 85 cal - Bike 75 cal.
    Pace:
    Ski 900-1000 cal/h
    Row 1000-1100 cal/h
    Bike 900-1000 cal/h

  • Endurance Workout

    • 8 Interval of:
    Assault Bike 4:00 @ 85-90% MHR
    2:00 rest each interval

  • Warm up Workout

  • Squat Snatch + OHS Workout

    Kompleksi mielen mukaan

  • 10.8.2019 Session one Workout

    Run 10k