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

  • Complete with partner 3 rounds Workout

    Complete with partner 3 rounds

    Row calories 30 reps (15/head)
    Single arm hang DB cluster 20 reps (10/head ja 5/side)

    TC: 13 min

  • 4 sets midline for quality Workout

    4 sets /head, you go I go style:

    20 sec double DB/KB hold + 40m front rack walk
    -toinen tekee koko setin läpi ja toinen lepää saman ajan

  • Partner amrap 12 Workout

    Partner amrap 12

    Toinen soutaa 300m/250m
    ja toinen käy samaan aikaan tekemässä yhden köyden ja 2 d-ball ground to shoulder. Sen jälkeen vaihdetaan päittäin. Tulos on soudetut metrit.

  • Strength EMOM 12 Week 1 Workout

    EMOM 12
    Min 1: Seated DB/KB strict press 6 reps (3 sec tempo down)
    Min 2: Deadlift 6 reps @70-75% 1RM
    Min 3: Strict t2b 8 reps (3 sec tempo down)

  • Metcon / Intervals Workout

    In teams of 3 or rest 1,5-2 min after each round.
    3-5 rounds each person :
    8-12 calories of rowing
    8-12 burpee box overs (jump or step)
    8-12 pull ups or ring rows

  • Push and pull yourself. Workout

    For time:

    15 Handstand push ups
    3 Legless Rope Climbs
    12 Handstand push ups
    2 Legless Rope Climbs
    9 Handstand push ups
    1 Legless Rope Climb

    Scale 1 legless ropeclimb to 2 with legs or 6 rope ascends. You can also climb as high as you can legless and reach the rest of the rope with legs. Handstand push up can be modified to a box.

  • 3.12.2018 Workout

    For time:

    80 Wallball 9/6kg
    60 shoulder press 20/15kg
    40 KB SDLHP 24/16kg
    30 diamond push ups
    40 HSPU
    60 elbows to hands prone bridge
    80 double unders

    *each time you break, 200 row or ski/15 burpees

    TC 30 min

  • Rowing intervals Workout

    Max calories in 15 minutes
    Jokainen soutaa 5 kertaa noin 45-50 sekunnin vedot reippaalla vauhdilla. Vaihtoaikaa on varattuna 10-15 sekuntia kun soutaja vaihtuu.
    1 soutulaite per 3 henkeä.

  • EMOM 12 Workout

    EMOM 12

    Min 1: Rope climb 3 reps ekat 2 kiekkaa, sen jälkeen 2 reps viimeiset kaksi kiekkaa
    Min 2: Double DB/KB push press 12 reps
    Min 3: 15/12 cal ski erg

    L1: normal rope climb
    L2: Legless climb

    +2 reppiä Push pressiin viime viikkoon, ja yksi köysi lisää ensimmäisellä kahdella kiekalla. Lisää yksi köysi mikäli aiemmat viikot mennyt hyvin. Muuten pidetään se samana.

  • Partner workout Workout

    Metcon (time)

    30 Rounds(15/each) for time:
    1 Power clean 100/70kg
    3 HSPU
    5 Wallball shots

    YGIG, timecap: 40 min

    Accessory:

    10-15min stretching for legs
    10-15min stretching for shoulders