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

  • WOD 161118 Workout

    21-15-9
    Hang Power Clean 60/40
    BBJO

  • Bike Workout

    Home to Bethel

  • Aikaa vastaan: takakyykky / soutu Workout

    Aikaa vastaan:

    • 5 takakyykky (N 80kg / M 105kg)
    • 1000m soutu
    • 6 takakyykky (N 75kg / M 100kg)
    • 900m soutu
    • 7 takakyykky (N 70kg / M 95kg)
    • 800m soutu
    • 8 takakyykky (N 65kg / M 90kg)
    • 700m soutu
    • 9 takakyykky (N 60kg / M 85kg)
    • 600m soutu
    • 10 takakyykky (N 55kg / M 80kg)
    • 500m soutu
    • 11 takakyykky (N 50kg / M 75kg)
    • 400m soutu
    • 12 takakyykky (N 45kg / M 70kg)
    • 300m soutu
    • 13 takakyykky (N 40kg / M 65kg)
    • 200m soutu
    • 14 takakyykky (N 35kg / M 60kg)
    • 100m soutu

    Kyykyt tulisi tehdä UNBROKEN. Skaalaukset sen mukaan.

  • Gymnastic strength Workout

    • 5 Min E1/2MOM of:
    Strict Handstand Push Ups 3-6 reps
    Ogni 0:30 x 10 sets. Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con
    Deficit (10/5 cm) più Vest (9/6Kg). Mantieni un range di reps tale da non andare mai ad
    esaurimento.

  • Assault bike intervals Workout

    For time:
    3 sets total (15 rounds):
    5 Rounds
    15cal Hard
    5cal Easy
    3min Rest btw sets. No rest btw rounds.

  • 3.10.2019 Sali Workout

    Eilinen/Lepo

  • 9/5/12 Workout

    FOR TIME:

    500M ROW
    25 WALL BALL
    50 SINGLE JUMPS
    25 WALL BALL
    500M ROW

  • back squat Strength

    3x8... vähän kevyemmin...

  • Päivän jalat Workout

    3 rounds for quality:

    6 goblet squat
    8 weighted side squat
    10 oh lunges
    12 weighted box steps

  • Aerobic work + gymnastics + strength Strength

    AM: 60 min
    A. 5 x 10 min bike, rest 2 min bs.
    121/138

    PM: 105 min
    Warm up EMOM12 + 25 m HSW
    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - 5 4 4 5 5 8 8
    B. Every minute on the minute for 10 minutes:
    5 Burpees + 5 Butterfly pull ups
    - Done
    C. Handstand pushup strength:
    3 sets: AMRAP -2 reps 3-5 s eccentric HSPU, kip up
    - Rest 60 s-
    - 7 7 6 reps

    2.Strength
    A. Push press
    15 min to find 1 RM for the day

    B. Supine shoulder extensions 3 x 10
    - 2 3 3 kg