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

  • 6/21/19 Workout

    Warm up(8)
    3rds
    20 heels to rear
    20 mclimbers

    Mobility(4)
    1:00 min child's pose

    Fittrain Intervals(20)
    c/o Alchemy 365

    A10:
    30 Bicycles
    20 Ground to Jump and Touch
    10 Push-Ups

    Finisher
    30 arm circles
    50 v-ups
    1:00 min bf stretch

  • 400m running intervals Strength

    8x400m run, 400m walking between rounds. Try to keep the times consistent.

  • Additional extra: Stiff-legged deadlift and negative dips Workout

    Stiff-legged deadlift
    4x8r
    Leave 3-4 reps in the tank.
    Rest as needed.

    Negative dips
    Choose one of the following set/rep scheme:

    3x1, 5x1, 3x2
    4x2, 4x3, 5x3
    4x4, 4x5, 5x5

    1rep is 10s. descend from top to bottom.

    If negative dip are too hard, you can do bench dips instead.
    Then choose one of the following set/rep scheme:

    3x2, 5x2, 3x4
    4x4, 4x6, 5x6
    4x8, 4x10, 5x10

  • Soutu - Assault bike w. burpees / SkiErg - Bikerg w. burpees Workout

    Aikaa vastaan:
    500m soutu
    5 burpee
    50cal Assaultbike
    5 burpee
    400m soutu
    5 burpee
    40cal Assaultbike
    5 burpee
    300m soutu
    5 burpee
    30cal Assaultbike
    5 burpee
    200m soutu
    5 burpee
    20cal Assaultbike
    5 burpee
    100m soutu
    5 burpee
    10cal Assaultbike
    5 burpee
    100m SkiErg
    5 burpee
    10cal BikeErg
    5 burpee
    200m SkiErg
    5 burpee
    20cal BikeErg
    5 burpee
    300m SkiErg
    5 burpee
    30cal BikeErg
    5 burpee
    400m SkiErg
    5 burpee
    40cal BikeErg
    5 burpee
    500m SkiErg
    5 burpee
    50cal BikeErg
    5 burpee

  • 10.9.2020 Sali Workout

    EILINEN/LEPO/
    60 min
    KÄVELY/PK-
    LENKKI

  • Killer squats Strength

    12-9-6-3*-2*-1* back squats

    *= tempo 32X1

    Rest 2 minutes between sets. Increase weight after every set. Last ones are meant to be heavy(ish).

  • Fat Eddie (Hullut sunnuntait) Workout

  • 19.2.2020 Workout

    EMOM 12

    1 minute : 2-4 Bar mu
    2 minute : 50 Du´s

  • Metcon strength Workout

    • 3 Sets of:
    BB Deadlifts touch n’go 12 reps unbroken
    (120/84Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
    1:00 rest
    One-Arm DB Rows 12 reps/side
    (Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
    1:00 rest
    Strict Deficit Handstand Push Ups 4-8 reps unbroken
    (Utilizza un deficit che ti permetta di completare le reps unbroken)
    1:00 rest

  • WOD Workout

    For time
    21 power cleans 135/95
    42 push ups
    100 dubs or 200 singles
    15 power cleans
    30 push ups
    100 dubs or 200 singles
    9 power cleans
    18 push ups
    100 dubs or 200 singles