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

  • 5.9.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 15.12.2020 Workout

    For time:

    Row 1200/1000m
    21 Thrusters 42,5/30kg
    15 Snatch 42,5/30kg

  • Keskiviikon Gymnastics Strength

    60 min

    Taito-osio
    Vaihtuvat drillit

    Voimaosio
    A1. Leuanveto 8/3/3/8 (RPE8)
    A1b. Avustettu Nordic Curl x 3

    B1. FG-soutu 4x8 (RPE 7)
    B1b. Takareisivaihdot x 5 o/v

    C1. Yläpito isometrinen (fg/ilman) x 10s
    C2. Kylkikeinunta x 10 o/v
    C3. Rengaskippi x 8
    C4. Joustohyppy x 22
    C5. Hauiskääntö pallolla max
    Amrap 14 min

  • WOD Workout

    PERFORMANCE
    3 ROUNDS FOR TIME
    30/25 Cal Bike/Row/Ski
    20 Alt. Pistols
    10 Bar Muscle-Ups
    7 Front Squats @80/55kg

    FITNESS
    3 ROUNDS FOR TIME
    25/20 Cal Bike/Row/Ski
    20 Narrow Stance Air Squats
    15 Pull-Ups / 15 Ring Rows + 15 Kip Only
    7 Front Squat 65/45
    RPE 8

    Timecap: 16 mins

  • OPTIONAL ENDURANCE Workout

    10min warm up bike (PK1-2)
    *
    30-40min for quality:
    5min machine
    30+30m s.a farmer carry
    30+30m s.a OH carry
    30m D-ball carry
    *
    10min cool down bike (PK1-2)
    Target HR zone - PK 1-2

  • 130425 partner metcon Workout

    35 min partner AMRAP

    Relay
    1 Devil's press
    3 STOH
    5 front squat
    Run (20m)

    2 DBs

  • Conditioning Workout

    Every 5min x 4-5
    20/14 Cal Bike erg/Row (85% effort)
    8-12 Ring dip/ring push up V.0-1
    10-15 C2B Pull up/Pull up V.0-1
    5m-10m Seal walk
    RPE3-3.5

    Huom!
    Tavoite pystyä lisämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Treenin jälkeen pitää olla fiilis, että ois pystynyt tekemään vielä yhden kierroksen. Huomio liikkeiden toistoreservi!

  • Conditioning Workout

    10 sets x 2 mins on / 1 min off

    Complete :
    15/12 calories row/bike/ski
    10 toes to bar
    max burpee box jump@60/50 cm in remaining time

    Goal: consistent performance across all sets

  • Main site Wednesday 210106 Workout

    21-15-9 reps for time of

    • Wall-ball shots
    • Row (calories)

    ♀ 20-lb. ball to 9-ft. target
    ♂ 30-lb. ball to 10-ft. target

  • WOD Gymnastics B-osio Strength

    Z-press 3x6 (RPE9) (Tanko tai 2 kuulaa)
    ~2-3 min