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

  • Askelkyykkyä, boxihyppyä ja vatsoja Workout

    12 min AMRAP

    12 lisäpainoaskelkyykkyä valassa
    12 boxihyppyä
    12 Abmat vatsaa lisäpainolla

  • 9.2.2014 Workout

    REST DAY / OPEN GYM

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 2x3000 m @ 2:08-2:10/500 m pace
    - Rest 2 min between sets
    - Times: 2.07.8, 2.07.6
    - HR 174/189
    Cool down for 20 min

    PM: 140 min
    Warm up & COS 20 min

    1.HSW
    - 16 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - EMOM10: 10 x 1 MU
    - E2MOM22: 11 x 2 MU
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4x3-2-2 @ 32,5-35 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Supinated Bent over row
    - 5 x 8
    - 45 45 47.5 47.5 47.5 kg

    5.Accessory
    A. 3 sets:
    12 Supinated single arm pulldown - 10 15 15 kg
    10 Straight arm lat pulldown - 10 10 10 kg

  • 22012014 Strength

    Weighted pull-up 1 Rm

  • Misfit training: Metcon / Burbees / Thrusters / Ring dips Workout

    All for time:
    30 Burpees
    30 Thrusters 135/95
    30 Ring Dips

  • Valakyykky Strength

    6x5 valakyykky. Eka ja vika pidolla alhaalla.

  • Assault bike and DT Workout

    20 min amrap

    RX: 60/45 kg

    • 15 cals assault bike
    • 1 round of DT
    • 15 cals assault bike
    • 2 rounds of DT
    • 15 cals assault bike
    • 3 rounds of DT ...continue following this process for the 20 minutes

    Score is your totalt amount of reps performed - each cal counts as a rep

  • Clean Strength

    Clean: 3+3+2+2+1+1

  • Double Unders and Strict Pullups Workout

    Warmup:

    5 min jump rope

    Skills:
    Worked on kipping pullups

    WOD:
    20 min AMRAP
    50 DU (did 150 SU)
    as many strict pullups w/o failure

    Did total of 8 strict and 10 w/red band

  • Ring MU technique Workout

    Work on ring mu progressions.