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

  • Conditioning 23-09-2020 Workout

    AMRAP 30:00
    400m x Row/Ski or 20 Assault Bike Cals
    20 x USA Kettlebell Swings @ 24/16kg
    1 x Stairs
    20 x Toes to Bar

    • Goal: Slow, consistent pace of 70% effort, instead practice smooth rhythm and great T2B sets

  • Conditioning 13-10-2020 Workout

    Partner workout:
    500 meter Row
    Double Kettlebell Front Rack Hold @24/16kg
    400 meter Row
    Double Kettlebell Front Rack Hold
    300 meter Row
    Double Kettlebell Front Rack Hold
    200 meter Row
    Double Kettlebell Front Rack Hold
    100 meter Row

    *For each round, both partners will trade places rowing, and doing the KB hold for the equivalent amount of time while their partner rows.

    • Goal: Challenging but sustainable pace on the rower, UB on the hold.
    • Time Cap 20:00

  • Strength 19-11-2020 Workout

    A) Front Box Squat
    3 x 3 @5% heavier than last week, every 60s.

    B) Landmine RDL
    2 x 15. Rest 90s.

  • OPEN 25.1 Workout

    As many rounds and reps as possible in 15 minutes of:

    3 lateral burpees over the dumbbell
    3 dumbbell hang clean-to-overheads
    30-foot walking lunge (2 x 15 feet)

    *After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

    ♀ 35-lb (15-kg) dumbbell
    ♂ 50-lb (22.5-kg) dumbbell

  • HS skill Workout

    HS SKILL: (5-10min)
    wall handstand
    wall facing handstand floater
    wall handstand shoulder taps (scale:facing)
    free handstand practise
    scale: box handstand practise

    EVERY 1:30 x 8:
    1) 2 set of HS walk / wall walk (go every 45s)
    2) 3 + 3 strict chin up @ RIR 0-1 (go every 45s)

    -> hs walk / wallwalk haastava määrä!

  • Max time L-sit Workout

    Max time L-sit.

  • Rive kyykkyyn Strength

    1 RM
    Päivän paras

  • Conditioning Workout

    30min for Q:
    500/350m row @70-75% effort
    50 Du
    10 DDB box step over
    20 KB swing

    Rest 2min between rounds.

    Rpe 3

    Kestävyyttä sekä liikekohtaista kapasiteettia kehittävä treeni. Valitse liikkeiden painot huomoiden rpe. Liikkuminen pitää olla helppoa ja taloudellista. Jos tunti on täynnä lähdöt porrastetusti.

  • 2k row // Benchmark Workout

    rx
    For time:
    2,000-m row

    intermediate
    For time:
    2,000-m row

    beginner
    For time:
    1,600-m row

    Score:
    Total time

    Haettu stimulus:
    10:00 tai vähemmän
    Lyhyt, benchmark treeni
    Pidä tahtia alusta asti ja tyhjennä tankki viimeisillä 300-500 metrillä.

    Skill Work
    Post-workout
    2 sets:
    1:00 plank hold
    50 Russian twists

  • 260225 Keskiviikko Workout

    DELOAD WEEK

    A) 3 rounds
    4-6 wide grip strict pull-up
    6-8 strict handstand push-up
    Rest 1,5-2min between rounds

    B) 4 rounds for quality
    10 pull-up
    5-10m handstand walk / 2-3 wall walk

    You go / I go full rounds with partner (both 4x)