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

  • 23.11.2023 Intervals Workout

    3 Sets of intervals

    A1. 10-minute EMOM (0:45/0:15)

    1) Echo Bike for calories
    2) Row for calories

    A2. 10-minute EMOM (0:40/0:20)

    1) Row for calories
    2) 10 Box jump overs, 24/20″ + Burpees in any remaining time

    A3. 10-minute EMOM (0:30/0:30)

    1) Echo bike for calories
    2) Power snatches / Thrusters (alt)* @ 42.5/30kg
    * Use a weight where you can go unbroken for each 30-sec set.

    3-minute BikeErg @ easy pace between sets

    Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should get slightly harder as you progress from EMOM to EMOM, and the work time goes down and rest goes up.
    Aim to be consistent with your calories/reps on each EMOM.

  • 3x AMRAP hulluttelu Workout

    3 Rounds, 3 min on, 2 min off:

    20/15 cal Air bike
    20 T2B
    AMRAP of movement X:

    Round 1: DB Squat 2x 22,5/15 kg
    Round 2: DB Thruster 2x 22,5/15 kg
    Round 3: Devil's Press 2x 22,5/15 kg

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    40+40m s.a farmer carry
    10-15 snowangel

  • Upper body pump Strength

    A: Bench press 5x3, amrap sista setet
    B: Strict pull ups 3set
    C: Seated over head press 3set
    D: Narrow grip lat pull downs 3set
    E: SA Cable triceps extensions 3x10
    F: DB Shoulder raise 3x10 drop set, 10sec rest between sets

  • VIRGO Workout

  • Reps for all Workout

    For 10 min
    Every 2:30 mins

    200m row
    ME Burpee Box Jumps

    @20/24

    *No rest between intervals
    *Score= Total BBJ

  • 21.1.2023 Row Intervals ( Optional ) Workout

    10 Rounds for Time:

    20/16 Calories Row*
    15 Push Ups

    • Must be completed under 1 minute

    • Every seconds Over adds 1 Push Ups

    • Girls will need average 960 cal per hour and guys will need to average 1200 cals per hour.

    CAP 25

  • Back squat Strength

    Every 2.30min x 4
    3 back squat V.4-5

    (3s pysäytys liikkeen ala-asennossa) Huom! Sarjat voi tehdä ilman kenkiä. Helpot ja liikkuvat painot!

  • Sit out 2 min test Workout

    Maximum sit outs in 2 min.
    Female -49, minimum 90.

  • Viikko 45 Workout

    Tällä viikolla mm. Mailin juoksutesti, huom jos juoksen sen assault runnerilla se on aavistuksen raskaampaa vetää kuin normiradalla, napsun verran enemmän vaatii voimaa takaketjulta ja hapottaa takareisiä!
    Kardiolaite proge päättyy ja samoin muscle up progressio.
    Lisäksi tällä viikolla loppuviikosta yksi pidempi metcon. Ens viikolla kevyt viikko rehellisesti.