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

  • Megawod Workout

    1 Mile Run
    "Fran"
    800m Run
    21-15-9
    Power Clean 42,5/30kg
    Push Up
    400m Run
    5 Rounds
    30 Squat
    30 Box Jump
    200m Run
    30 Clean & Jerk 42,5/30kg

  • AMRAP 10 Workout

    AMRAP 10

    10cal machine
    10 Db s.a hang clean@22,5/15kg
    10 Db s.a stoh"

  • Conditioning Workout

    AMRAP10
    10 OHS @40/30kg
    8 Bar over burpee
    30 DU

    RPE 4

    Huom!
    Idea on pystyä liikkumaan tasaisesti koko treenin ajan. Skaalaukset/painot pitää valita sen mukaan, ettei intensiteetti laske liian ison painon tai liian vaikean skaalauksen takia. OHS pitää mennä lähtökohtaisesti UB. Tavoite kierrosaika noin 2min-2.20min.

    Skaalaukset:
    OHS->paino
    Bar over burpee->minim 6
    DU->minim 20->40 SU

  • Shoulder Progressions Workout

    Shoulder Progressions 20 min,
    Do as many as you can in 20 min, controlled movement, no rushing

    A) Rope Test, for cm.

    • same as PVC pass-through, but with a jump rope, make a shoulder dislocate and measure how much rope is needed to pass through a full circle without bending at the elbows
    • this is the test-re-test

    B) Box Breathing 3 min
    - re-test Rope Test

    C) Side Plank + Plate Lift (Abduction-Adduction & Flexion-Extension)
    5 - 20 repetitions
    - re-test Rope Test

    D) Single Arm Row to Side Plank 5 - 20 reps per arm
    - re-test Rope Test

    E) Spine CARs 5-20 reps
    - re-test Rope Test

    F) Spine CARs in Shinbox 5 - 20 reps
    - re-test Rope Test

    G) Thoracic Bridge 5 - 20 reps
    - re-test Rope Test

    H) Windshield Wipers 5-20 reps
    - re-test Rope Test

    I) T-Rotations in Squat 5-20 reps
    - re-test Rope Test

    J) Neck Circles 5-20 reps
    - paint as large a circle in the air as possible with the nose 5-20 slow circles
    - re-test Rope Test

  • 8 x alkavalla 90s 1 tempaus + 3 valakyykky Strength

    8 x alkavalla 90s
    1 tempaus + 3 valakyykky, aloita työsarjat n. 50% ja rakenna päivän mukavaan painoon

  • Clean + 2 Front Squats + Jerk Strength

    8 sets
    Go every 90sec

    Clean + 2 Front Squats + Jerk,
    start at about 65% and add

  • 8 x alkavalla 90 sek Tempaus kompleksi Strength

    8 x alkavalla 90s
    1 raaka tempaus taskusta + 1 tempaus riipusta + 1 tempaus, aloita maltillisesta painosta ja rakenna päivän sopivaan painoon

  • 06.12.1917 Workout

    In teams of three:

    23min AMRAP

    6 s.a devils press
    12 box jump over
    19 sit up
    17 wallball
    *max calories machine

  • 4 x alkavalla 5 min Workout

    4 x alkavalla 5min

    10 leuanveto
    15 etunojapunnerrus
    20 ilmakyykky
    loppuaika laite kevyesti

  • 18.11.2023 Row Intervals Workout

    Row

    3 x 2000m. Target Under 5k average Pace.

    Work/Rest 1:1 or with partner. Between rowing sets Bike Erg RPE 6. HR Zone 3

    Score : Average Rowing Pace