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

  • 121124 Tiistai Workout

    Every 8min for 3 rounds

    For time
    80 double under
    20 toes to bar
    14 DB box step-up 22,5/15
    350/300m row

    *Target time 5-6min/round
    *Scale DU / TTB / row if needed

  • Strength work Strength

    STRENGTH

    4 rounds, rest as needed

    6 Back Squat
    5 Weighted Pull-Up
    6+6 Standing Single Arm DB Press

    RPE 4 (2-4 reps in the tank)

  • WARM-UP Workout

    5-10min Bike/Row/Airbike
    Then 2-3 rounds:
    10 Banded Good Morning video
    10m Walking Lunge
    10m Inchworm Walk
    10 Double KBS (eye level)

    5+5+5 Wall Squat video and/or Squat Flow with a Plate video

  • Row intervals with partner Workout

    YGIG:
    4 x 1000/800m

    Vedot 1-2: RPE 3.5-4
    Veto 3: RPE 4
    Veto 4: RPE 4.5

    Huom! Treeni tehdään pareittain ygig. Kaikki soutavat neljä settiä. Treenin idea on soutaa reippaasti ja tavoite tehdä vedot nousevalla vauhdilla.

  • 311024 Torstai Workout

    8x partner intervals (4 each)

    90s work / 90s rest
    Buy in:
    12 wall ball 20/14
    12 sit-up
    In the remaining time:
    50 box jump over 60/50
    50 hang power clean 50/35
    AMRAP bar over burpee

  • Pystypunnerrus 7 Strength

    4x4

    KLUSTERINA: 2x 40s lepo 2x,
    V1,5-V1 Vertaa edelliseen viikkoon!

  • EMOM x 30 Workout

    EMOM x 30

    1) machine
    2) 5-10 strict pull up + 10-15 wallball
    3) rest or core of your choice

  • 101024 Torstai Workout

    DELOAD WEEK

    6min AMRAP
    8 pull-up
    12 wall ball 20/14

    4min rest

    6min AMRAP
    12 deadlift 70/50
    8 bar over burpee

  • Hang Snatch 3x3 Strength

    Hang Snatch 3 x 3 kyykyn kautta

    One legged Deadlift KB
    lämmittelynä

  • Ring Dips Strength

    Ring Dip Progressions
    3x8-10, Tempo 3010, Rest 90s