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

  • 28.11.2023 Intervals Workout

    3 Intervals

    A1. 15-minute AMRAP
    500m SkiErg
    10 DB box step overs, 24/20″ @ 2 x 22.5/15kg
    5 Wall walks
    15 Toes-to-rings

    A2. 15-minute EMOM (0:45 work / 0:15 rest)
    1) BikeErg for calories
    2) Row for calories
    3) SkiErg for calories
    * Set yourself target calories on the 1st round, then stay consistent

    A3. 15-minute AMRAP
    1000m BikeErg
    5 DB Devils presses @ 2 x 22.5/15kg
    10 Burpee box jump overs, 30/24″
    5-minute BikeErg @ steady pace (5/10 effort) after each interval

    Our aim in today’s intervals is consistency over each 15-minute piece.
    Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

  • Kotitreeni WOD Workout

    WOD
    for time
    40x air squat
    400m run/ 200m walk
    30x air squat
    400m run/ 200m walk
    20x air squat
    400m run/ 200m walk
    10x air squat
    400m run/ 200m walk

  • Olympic 29.1 Workout

    (A)
    20 minutes of light muscle snatches.
    Focus on keeping the bar close without doing an early arm pull

    (B)
    15 minutes of power snatches. You may add weight.

    (C)
    Behind the neck push press
    6 x 2
    Easy weight.

  • Tuesday Warm up Workout

    Warm Up for Rowing
    1:00 easy - > :30 Moderate
    1:00 easy - > :30 Moderate / Fast
    1:00 easy - > :30 Fast

    rest / strech for 3-5 minutes and start workout

  • WOD 19/02/22 WEIGHTLIFTING Workout

  • Extra Credit 21-11-2021 Workout

    • World's Greatest Stretch x 5 reps each side
    • 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

  • Kotitreeni Ti 20.4.2021 Workout

    WU
    2rds
    5+5 KB/DB around body
    5+5 push press
    8x goblet squat
    +
    2rds
    3+3 hang power clean
    5x thruster
    5x burpee

  • 2/25/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    15 jax
    10 single leg cherry picks

    WRK(20)
    Complete a round every 2:30-repeat for 9 rounds
    6 squat to dumbbell press
    (two second squat hold+two second press up)
    24 mountain climbers-every rep counts
    6 tricep overhead extensions
    24 dumbbell hopovers-every rep counts

    Finisher
    50 crunches
    1:00 samson stretch

  • 10 minutes on the mountain // Ski-erg intervals Workout

    ON THE SKI ERG

    • 2 Minutes @ 800-900 Cals/hr
    • 2 Minutes @ 900-1000 Cals/hr
    • 2 Minutes @ 1000+ Cals/hr
    • 2 Minutes @ 900-1000 Cals/hr
    • 2 Minutes @ 800-900 Cals/hr

    Score is your total amount of cals

  • Lördag 10/10 2020 Workout

    10-1
    Dips
    Kb swing 24/16kg
    Between each set 10 up n downs