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

  • Partner erg workout Workout

    "Metcon (reps)

    With partner 3 rounds for max calories:
    2:00 min row erg
    2:00 min bike erg
    2:00 min rest

    Score: total calories

  • Long EMOM Workout

    "Metcon (quality)

    EMOM for 40 minutes of:
    1) 75 Double-unders
    2) 20/15 Calories row erg
    3) 20/15 Calories bike erg
    4) Rest
    "

    "Harjoitus kehittää maksimikestävyyttä. Tavoite on kullakin kierroksella tehdä annetut toistot/määrät kutakin liikettä.

    Hyvin onnistuneessa harjoituksessa saat jokaisen osion valmiiksi 45s +/- 5s sisään. Harjoitus on erittäin haastava ja tuntuu varmasti koneessa heti alusta asti.
    Räätälöi siis tarpeen mukaan. "

  • Takakyykkyproge 1 Strength

    3RM, päivän paras

  • ”Ante up” Workout

    AMRAP 15:
    6 Toes to Bar
    30 Double Unders
    1-2-3...Dumbbell Squats 22,5/15kg

  • Strength Strength

    ON A 20:00 RUNNING CLOCK...
    Build to a 1-Rep Deadlift
    Week 1 of 6
    RPE 10

  • Snatch balance + Overhead squat Strength

    8 sets. (1+1)
    Työpainot @ 40-80% of 1 rm snatch.
    Aikaa 15 min tämän tekemiseen.

  • Strength 08-05-2023 Strength

    Back Squat
    1x5 @65%
    1x5 @75%
    1x5+ @85%

    • Last set is an AMRAP set
    • Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    • Week 2 of 6

  • 080523 Maanantai B Strength

    3 rounds
    6 bench press (1-2 RIR)
    8-12 one arm supported DB row
    Rest 1,5-2min

  • Vetoa! Workout

    21-15-9
    cal row
    15-12-9
    c2b/ pull up

  • Push Press Strength

    Push Press
    1x8
    2x6
    1x4