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

  • 22.3.2020 Home Workout Workout

    Raput 50 minuuttia, kävellen

    Ensimmäinen nousu askellus jokaiselle portaalle.
    Toinen nousu askellus jokatoiselle portaalle.

    Ei taukoja ylhäällä tai alhaalla.

    Venyttele pohkeet kotiinpäästyäsi.

  • 10 minute emom alternating row and burbees Workout

    Odd minute: 10-13 cal row or 8-10 cal assault bike
    Even minute: burbees 10-13 reps

    Pick a number where you get 15-20 sec rest each round.

  • Cindy <3 Machoman Workout

    10 rounds of "Machoman" for time.

    1 round of Machoman is:

    3 x power clean
    3 x front squat
    3 x jerk

    Every 3 min complete one round of "Cindy".

    1 round of Cindy is

    5 x pull up
    10 x push up
    15 x air squat.

    RX 60/40 kg

    TC 20min

  • Back squat 4x8 Strength

    go by feel but try to keep all sets the same in weight.

  • Strength Emom Workout

    14 min emom
    Alternate
    1. 10 shoulder Press 40kg no rack
    2. 5-8 strict pull ups

  • Max reps ring dip Workout

    3 x max reps of ring dips.

    The result is the total number of ring dips completed.

    Scale with the rubber band.

  • Clean Pull Strength

    3x5 at 80-90% of your 1RM

  • Tiistai 3.3. Strength

    Split jerk
    5x2 75-85%

  • "Nasty Girls" Workout

    “Nasty Girls”

    3 Rounds for time:

    50 Air Squat
    7 Muscle-up
    10 Hang Power Clean 60/40kg

    RPE 4 to 5

    Target <10min

    Tailoring Options:
    Ring MU→ Jumping MU or decrease rep scheme 
    HPC→ decrease loading

  • Ergo conditioning week 2 Workout

    Ergo Conditioning week 2

    2 min bike erg meters
    1 min rest
    2 min row erg meters
    1 min rest

    -goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
    -bike rpm ~85-100
    -rowing strokes 23-27 s/min
    -"vauhtikestävyystreeni" tehdään pareittain niin, että toinen aloittaa soutulaitteesta ja toinen pyörästä.