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

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    12 x 500 m @ 2:08-2:10/500 m pace
    - Rest 30 s between sets
    - Avg. pace 2.08.6/500 m
    - Avg. HR 167/182
    Cool down for 5 min

    PM: 160 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. MU
    - Drills
    - MU+CTR 4 x 1
    - MU 2 x 1 + 6 x 2
    - MU x 18

    B. Parallel blocks (alternating bottom of dip swings and) support swings
    - 10x 3+3+3+3 > 5 x 10

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - Bfly - 6 8 8
    - Kip swing + CTB - 6x3+3 2x4+4

    3.Split jerk
    - Heavy triple from blocks

  • Death by pull-ups Workout

    1. Minute one pull up
    2. Minute two pull UPS Etc.

  • 1/25/16 Workout

    Strength
    7 Back Squats E3MOM for 15 minutes (225#)
    60%-75%

    Metcon
    8 minute AMRAP
    2 Toes 2 Bar
    2 Wall Balls
    2 Burpees
    444,666,888...

  • EMOM - 14min. Workout

    5 push ups.
    6 jumping lunges (alternating legs)
    5 hollow rocks

  • WOD 08/10/19 Workout

    HELEN + 10 Rounds Of CINDY

  • Pe 18.10.2019 Kisaajat 6.12 Maastaveto Strength

    Maastaveto "nousu aloitusrautaan"
    Maastaveto 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

  • VIERNES 220116 Workout

    • Five sets of: Weighted Pull-Ups x 2 reps (20kg) Rest 30 seconds

    Two sets of:
    5-7 Wide Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Pronated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Supinated Grip Pull-Ups
    Rest 45-60 seconds
    5-7 Mountain Climber Pull-Ups
    Rest 45-60 seconds

    *If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
    **Time Cap = 25 minutes

    Rest 10 minutes, and then…

    B.
    AMRAP 12'
    15 Calories of Rowing
    20 Push-Ups
    25 Air Squats

  • Maanantai 18.6 Workout

    Conditioning
    4 Rounds For Time:
    400 Meter Run
    50 Air Squats

  • Daily mobility Workout

    https://m.youtube.com/watch?v=71qv-_JZ8Pg

  • 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