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

  • Big dawg Workout

    A.
    21-15-9 (Time Cap 8 Mins)
    Row Cal
    Burpee over the rower
    Thruster 30/20kg

    Rest 5 Mins at time Cap!

    B.
    8 Min AMRAP
    50 double unders
    10 Snatches 30/20kg
    7 strict hspu

    Rest 5 mins

    C.
    For time; CAP 8 Mins
    75 wall balls
    50 pull ups

    Post times for A + C and reps on B in comments. Enjoy this will be tough.

    Running clock 34 mins

  • Strength 26-09-2019 Workout

    Box Squat: 10 x 3 @60% 1RM, every 60s.
    - Use regular squat stance
    - Box at or slightly below parallel

  • Row & Ski erg intervals Workout

    Row & Ski erg intervals

    Every 4 minutes x 4,

    alternating

    row 500/400m

    Ski 500/400m

  • 30.9.2019 Deload Cycle Workout

    45 minutes of:

    I - 10 - Y - 10 - T -10
    2:00 + 2:00 Coach Strecth, Right & Left
    12 Fleyers, Light weight Dumbbell or Plates
    Row/Ski/Bike 5:00, easy pace
    15 + 15 Banded pull apart
    2:00 + 2:00 Lizard, Right & Left
    2:00 + 2:00 Buttock, lacrosse ball
    Row/Ski/Bike 5:00, easy pace

    Focus on relaxing & Breathing. Move your own speed.

    Lepo viikko.

    Keskitytään rentoutumaan, syömään hyvin ja nukkumaan. Syksyn flunssat tuntuvat olevan käynnissä joten huolehditaan vitamiinien saannista joko nauttimalla kesän marjoista tai ottamalla vitamiinit purkista.

  • Conditioning 17-09-2019 Workout

    3 Rounds for time;
    750 Meter Row
    12m Handstand Walk
    25 Toes to Bar

    • 25:00 Cap
    • HS Walk Options: Less, Wall Facing Taps x 35-50/round, 50-100 Prone Shoulder Taps

  • @Skillday Workout

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

    1) 10 Banded SOTS Pull
    2) 3-5 Arch to L-Sit
    3) 30sec Wall Sit (loaded anyhow)
    4) 5+5 Monkey Press
    5) 10-20 Scapula Push-Up
    RPE 2-4

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!

  • Optional accessory Workout

    8min AMRAP:

    8 Box Jump
    8 KBS (24/16kg)
    8 Wallball

    Try to hit all reps unbroken. Target >8+ rounds, unbroken sets

    (21.4.2018)

    RPE 3 to 4

  • EMOM x12 Workout

    1.) 2 Front squat
    2.) 4 Back squat

    @69%/Back squat 1RM

  • Strength 10-09-2019 Workout

    1a) Glute Bridge Single Arm Dumbbell Floor Press - neutral grip: 4 x 6-8 ea. Rest 30s.
    1b) 1-Arm KB Rows - neutral grip: 4 x 8-10 ea. Rest 30s.

  • Conditioning 10-09-2019 Workout

    AMRAP 17:00 with Partner!

    21 Air Squats
    12/15 Calories on Rower
    9 DB Hang Power Snatch @50/35lbs (9 Reps each side)

    • One athlete completes a full round at a time.