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

  • EMOM Conditioning Workout

    On the Minute x 30-40 [6-8 Rounds]:
    Minute 1-2: Row Calories
    Minute 3: Box Jump Overs* (24"/20")
    Minute 4: Dumbbell Farmers Carry 22.5 / 15 kg's
    Minute 5: Rest

    *No Rebounding

  • Conditioning bike erg Workout

    Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

  • Rowing, burpees and pull-ups in intervals Workout

    4 rounds:

    • 1 minute max meters in row
    • 1 minute max burpees
    • 1 minute max pull-ups/ring row
    • 1 minute rest

  • Time Trial Workout

    Choose ONE of the following sports
    Swim 90:00 TT
    Bike 90:00 TT
    Run 90:00 TT
    Row 90:00 TT

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then 3x3 @ 90%

  • 23.4.2021 CF Workout

    RestDay!

  • QES 10/31/16 Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
    -DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
    -Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    Dynamic Warm Up
    Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
    Core work: 3 Rounds
    30-50 Sit ups
    2 Min Plank Hold

  • Tutustumistreeni Workout

    Voima:
    OTM 10min
    Odd: Lunge
    Even:Pike Push

    Metcon:
    2 x AMRAP 7min (rest 2 min between sets)
    Wall Ball - 6reps
    Box jump - 6reps
    Ring row - 6reps
    Sit up - 6reps

    Burpee - 6reps
    Kb press - 6+6reps
    Gobblet Squat - 6reps
    Hang - max reps

  • Skill Practice Workout

    10 Minutes of Pulling Skill Practice

    OPTIONS
    * Ring Muscle-ups
    * Strict Ring Muscle-ups
    * Bar Muscle-ups
    * Strict Bar Muscle-ups
    * Pegboard
    * Strict Pegboard
    * Rope Climbs (With Legs)
    * Butterfly Pull-ups
    * Butterfly Chest to Bar Pull-ups

  • 140322 Maanantai A Strength

    Wendler deadlift progression VK1/8
    5/5/5+
    @65/75/85%

    Tulemme tekemään kaksi kertaa 4vk Wendlerin progression läpi. Kolme kovaa viikkoa, joita seuraa kevennysviikko ja sama uudelleen. Progressiossa painot nousevat viikoittain ja toisessa syklissä (VK5) aloitetaan isommasta painosta, kuin ensimmäisessä. Yhdessä treenissä on kolme sarjaa, joista viimeisessä (+ sarjassa) on tarkoitus tehdä niin monta toistoa, kuin tulee (ei kuitenkaan failureen asti)