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

  • 21.5.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7 x 1 min/30 s. @ 1:57 /500 m
    - All intervals 1.57/500 m
    - Rest 2 min
    B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
    - 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
    - HR 169/188
    - Spm 32
    Cool down for 10 min

    PM: 150 min
    Warm up + COS 15 min

    1.MU
    A. Drills

    B. Every 2 min for as long as possible:
    2 Ring muscle ups
    - 23x2

    • Rest 2 min

    C. Every minute for as long as possible:
    1 Ring muscle up
    - 34x1
    - Total of 80 MU

    2.Clean + Low hang clean
    - Heavy 1+1 for the day

    3.Floating clean pull on a riser
    - 3x5 @ Max of 2)
    - 65 kg

    4.Ring accessory work
    Every minute on the minute for 12 minutes - not done

  • Livestream 1/4/2021 Workout

    Linkki päivän live-treeniin

  • Painonnosto Workout

    Rive ja työntö

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Grindin' Workout

    A.
    In 3 minutes:
    20/15 Calories Row
    20 Single Arm DB Overhead Lunges
    then..
    Max Dual KB Shoulder to Overhead

    Rest 2 min

    B.
    In 3 minutes:
    20/15 Calories Ski
    20 Alternating DB Overhead Lunges
    then..
    Max Alternating Sandbag/D-Ball Cleans over Shoulder

    Rest 2 min

    C.
    In 3 minutes:
    20/15 Calories BikeErg
    20 Alternating DB Overhead Lunges
    then..
    Max Chest to Bar Pull Ups

    Rest 2 min

    D.
    In 3 minutes:
    20/15 Calories Row
    20 Alternating DB Overhead Lunges
    then..
    Max Over unders 60/50cm

    Rest 2 min

    E.
    In 3 minutes:
    20/15 Calories Assault bike
    20 Alternating DB Overhead Lunges
    then..
    Max Wall Balls 20/14 lbs

    Scoring: Total reps performed in part A+B+C+D+E

  • Endurance WOD Workout

    EMOM
    0-10 min
    Odd: 16 box jumps (scale to step ups)
    Even: 16 goblet squats

    11-20 min
    Odd: 16 push ups
    Even: 16 wall balls

    20-30 min
    Odd: 16 T2B scaled knees to chest
    Even: 16 pull-ups

    Cash out: 1 lap around the track

  • Partner WOD Workout

    0-15
    6 rounds
    9 Thruster @50/35kg
    15 C2B/PU

    On 15-20
    max meters Row

    On 25
    6 rounds
    12 DB snatch @22,5/15kg
    12 HSPU

    Partner switch at every round!

  • Muscle & Power, YV2 Strength

    Bent over barbell row (hands supinated) 15-12-10-8 reps

  • Front Squat Workout

    4 x 6

    Rest 1min btw sets