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

  • Pe 18.10.2019 Masters Sm: Maastaveto Strength

    Maastaveto 10x1x80% (palautukset 3min)
    Vatsapidot roikkuen 3-5 x max

  • 3 Tabathas Workout

    Tabata Row/Run
    Rest 2 minutes
    Tabata DU/SU
    Rest 2 minutes
    Tabata Burpees

  • 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

  • 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

  • Cook drill Workout

    ”Cook drill”
    For 15min
    Kb waiter carry max effort
    Kb front rack carry max effort
    Kb suitcase carry max effort
    Switch arm
    Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.

  • WOD011019 Workout

    Tabata
    DB Snatch
    Lunges with KB
    Planks

  • EASYWOD 25112019 Strength

    -Pystypunnerrustekniikka (shoulder press)

    -Vauhtipunnerrustekniikka (push press) / 3 x 5

  • IRON1 Strength

    EMOM10
    -shoulder press+ push press+ push jerk

    *start with empty barbell. Increase weight every other minute.

  • Ninjat 14-16v WOD Workout

    Parin kanssa yhteensä

    5K row

    Toinen tekee
    3 x aurinkocobra
    3 x aurinkokissa
    20 sek L-pito
    20 sek pöytäpito
    20 sek vastaoteroikunta

  • WOD091019 Workout

    5 Rounds for time of:
    10 Devil Press
    15 DB Reverse Lunge
    20 Double Unders